Barbell Stiff Leg Deadlift vs Smith Machine Lunge
Which one fits your Leg workout plan?
Contents
Smith Machine Lunge works multiple joints at once, Barbell Stiff Leg Deadlift isolates — difficulty 3 of 5 vs 4. See which fits your Leg day.
Compare the benefits of Barbell Stiff Leg Deadlift and Smith Machine Lunge and pick the one that fits your Leg workout.
Barbell Stiff Leg Deadlift vs Smith Machine Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Stiff Leg Deadlift more often — 4,437 sessions compared to 4,124 for Smith Machine Lunge.
What most people do isn't always what fits you. Barbell Stiff Leg Deadlift and Smith Machine Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Stiff Leg Deadlift and Smith Machine Lunge Differ
| What differs | Barbell Stiff Leg Deadlift | Smith Machine Lunge |
|---|---|---|
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,437 sessions | 4,124 sessions |
How to Do Barbell Stiff Leg Deadlift
Barbell Stiff Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist.
- 2. When going down, lower the barbell close to your body.
- 3. Keep your gaze slightly forward.
- 4. Slowly return to the starting position while straightening your back.
Coach's Tips
- 1. Please be careful not to let your gaze go towards the floor.
- 2. Please be careful not to excessively bend your knees.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Stiff Leg Deadlift guide with alternatives and benefits, see the Barbell Stiff Leg Deadlift exercise guide.
How to Do Smith Machine Lunge
Smith Machine Lunge Muscles Worked: Leg
Form
- 1. Please lower down until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Complete the repetitions on one leg and then proceed to the other side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Smith Machine Lunge guide with alternatives and benefits, see the Smith Machine Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Stiff Leg Deadlift or Smith Machine Lunge?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Barbell Stiff Leg Deadlift and Smith Machine Lunge need?
Barbell Stiff Leg Deadlift needs a barbell, and Smith Machine Lunge needs a machine.
Which is easier to start with?
Smith Machine Lunge is the easier place to start. Move to Barbell Stiff Leg Deadlift once your form holds up.
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