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Best Hamstrings Workouts With Smith Machine For Women

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About

The smith machine is an apparatus designed for enhancing barbell exercises by providing a stable and consistent bar path.

It enables the user to learn and perfect movements safely while maintaining focus on exertion.

Hamstring-focused exercises utilize the muscles at the back of the thigh, responsible for knee flexion and hip extension.

While the nature of the workout aligns with broader preferences attributed to women, reps, and weights correspond to average measurements (5’5”, 140 lbs, 34 years), personalized adjustments are essential for optimal benefits.

The 2 Best Hamstrings Exercises with Smith Machine for Women

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Smith Machine Stiff-Legged Deadlift

    Smith Machine Stiff-Legged Deadlift demonstration video — proper form for this exercise.
    SETS LOGGED
    481,043
    Hamstrings Strength
    89 mScore
    Hamstrings
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Stiff-Legged Deadlift is a beginner-friendly variation of the Romanian Deadlift that works your glutes and hamstrings. Using the Smith Machine provides stability, allowing you to focus on proper form as you lift the bar.

    How to do it

    1. Stand with your feet shoulder-width apart behind the machine bar.
    2. Hinge at your hips and lean forward to grab the bar with palms facing you, resting it against your shins.
    3. Keep your hips high and bend your knees slightly, straightening your back by pulling your shoulders back.
    4. Engage your glutes and hamstrings to lift the bar in a straight line, keeping it close to your shins.
    5. Maintain a strong core and straight lower back throughout the lift.
    6. Pause briefly at the top, then lower the bar back to the ground.
    Sets, Reps, Weight
    1
    8reps
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions

  • 2. Smith Machine Hang Power Clean

    Smith Machine Hang Power Clean demonstration video — proper form for this exercise.
    SETS LOGGED
    14,254
    Hamstrings Strength
    94 mScore
    Hamstrings
    Photo of Smith Machine
    Smith Machine

    The Smith Machine Hang Power Clean is a stable version of the traditional Hang Power Clean, using a Smith Machine to help with balance. This exercise works your lower body, shoulders, and back, focusing on explosive strength.

    How to do it

    1. Stand with feet shoulder-width apart and the Smith Machine bar just above your knees.
    2. Brace your core and hinge at your hips while bending your knees to grip the bar with both hands.
    3. Lift the bar by extending your hips, knees, and ankles, pulling it to your chest while keeping it close to your body.
    4. Catch the bar on your chest with elbows under it and palms facing up, bending your knees.
    5. Stand up straight and lower the bar back to the starting position.
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Smith Machine for Women

Alternative Hamstrings Workouts for Women