Exercise Comparison
90/90 Hamstring vs Smith Machine Stiff-Legged Deadlift
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Only in Smith Machine Stiff-Legged Deadlift
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Smith Machine Stiff-Legged Deadlift
To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement
Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Smith Machine Stiff-Legged Deadlift is beginner and uses machine. Choose 90/90 Hamstring if you have access to bodyweight, or Smith Machine Stiff-Legged Deadlift if you prefer machine.