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Last updated February 2, 2026
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Straight Leg Deadlift (SDL) (Smith)
Stand in the Smith machine. Hinge your hips back to lower the bar down your legs. Keep your legs relatively straight to maximize the hamstring stretch.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
hamstrings
Secondary
glutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright with your feet hip-width apart in front of the Smith machine.
- Position the barbell at mid-thigh level on the Smith machine.
- Step 2Position the Bar
- Step under the bar and position it across your upper back, just below your neck.
- Ensure your feet are flat on the ground, shoulder-width apart, with your toes slightly pointed outward.
- Step 3Engage Your Core
- Engage your core muscles to stabilize your body.
- Keep your chest up and shoulders back to maintain a neutral spine.
- Step 4Hinge at the Hips
- Begin the movement by hinging at your hips, pushing your hips back while keeping your knees slightly bent.
- Lower your torso while keeping your back straight and your gaze forward.
- Step 5Lower the Bar
- Lower the barbell along the front of your legs, feeling a stretch in your hamstrings.
- Go down until you feel a comfortable stretch, typically around mid-shin level.
- Step 6Lift the Bar
- Drive through your heels and engage your glutes to lift your torso back up.
- Keep the barbell close to your body as you return to the starting position.
- Step 7Repeat
- Repeat the movement for the desired number of repetitions, ensuring proper form throughout.
- Step 8Finish the Exercise
- After completing your reps, carefully rack the barbell back onto the Smith machine.
- Step away from the machine and ensure you are stable before leaving the area.