Wide Stance Stiff Legs
Performed with a wide stance for greater hip involvement, this variation primarily targets your Hamstrings, with support from Adductors, Glutes, Lower Back. It requires barbell and is best suited to intermediate lifters.
Intermediate level · Equipment: Barbell · Compound · Pull
Primary muscles: Hamstrings Secondary muscles: Adductors, Glutes, Lower Back
How to perform Wide Stance Stiff Legs
- Step 1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
- Step 2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.
Frequently asked questions
Which specific muscles does the wide stance stiff leg deadlift target?
This variation primarily targets the hamstrings while placing additional emphasis on the adductor magnus due to the wider foot positioning.
How should I position my feet and legs for this exercise?
Set your feet wider than shoulder-width apart and maintain a slight, fixed bend in the knees throughout the entire movement to keep tension on the hamstrings.
What is a common mistake to avoid during the descent?
Avoid rounding the lumbar spine to reach the floor. Stop the descent once your hamstrings reach full tension or when your back begins to lose its neutral alignment.
What is a suitable alternative for beginners who lack hip mobility?
Beginners can start with a standard stance stiff leg deadlift or use a rack pull to limit the range of motion until hip hinge mechanics are mastered.
How should I program this movement for hypertrophy?
Perform 3 to 4 sets of 8 to 12 repetitions. Focus on a controlled eccentric phase to maximize mechanical tension and stretch in the posterior chain.
Sample sets & reps for Wide Stance Stiff Legs
- Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
- Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
- Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Hamstrings exercises
- 90/90 Hamstring — stretch
- Alternating Hang Clean — kettlebell
- Ball Leg Curl — ball
- Band Good Morning — band
- Band Good Morning (Pull Through) — band
See all Hamstrings exercises →
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