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Best Hamstrings Workouts With Smith Machine To Build Muscle Mass

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About

Smith Machines provide a stable platform to perform resistance exercises, as the controlled barbell path ensures stability and aids in practicing weightlifting movements.

This workout is designed with a focus on building muscle mass, employing isolation techniques and targeted repetition schemes to stimulate muscle growth.

Engaging primarily the hamstrings—key muscles involved in knee flexion and hip extension—this routine also enhances overall lower body function and strength.

By tailoring weight and repetitions based on individual fitness levels, this regimen supports safe and effective progression.

Incorporating these principles helps foster muscle growth and build size effectively.

The 2 Best Hamstrings Exercises with Smith Machine to Build Muscle Mass

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
    65lbs
    2
    8reps
    65lbs
    3
    8reps
    65lbs
    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 to Build Muscle Mass

Alternative Hamstrings Workouts to Build Muscle Mass