Wide Stance Stiff Legs

An intermediate strength exercise for the hamstrings, adductors, glutes and back, done with a barbell.

Movement guide

Wide Stance Stiff Legs

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusHamstrings · Adductors · Glutes · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Smith Machine Stiff-Legged Deadlift demonstrated on the 3D figure

3D demoSmith Machine Stiff-Legged DeadliftBeginner · Strength machine

Similar move, beginner grade.

This move

Wide Stance Stiff Legs demonstrated on the 3D figure

3D demoWide Stance Stiff LegsIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Stiff-legged barbell deadlift demonstrated on the 3D figure

3D demoStiff-legged barbell deadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Adductors, Glutes, Back.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Stiff-legged dumbbell deadlift demonstrated on the 3D figure

3D demoStiff-legged dumbbell deadliftIntermediate · A dumbbell

Narrow-stance barbell squat demonstrated on the 3D figure

3D demoNarrow-stance barbell squatAdvanced · A barbell

Wide-stance barbell squat demonstrated on the 3D figure

3D demoWide-stance barbell squatAdvanced · A barbell

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Barbell good morning demonstrated on the 3D figure

3D demoBarbell good morningIntermediate · A barbell

Barbell Romanian deadlift demonstrated on the 3D figure

3D demoBarbell Romanian deadliftIntermediate · A barbell

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Questions people ask

What muscles does the Wide Stance Stiff Legs work?

Mainly the hamstrings, with help from the adductors, glutes and back.

What equipment do I need for the Wide Stance Stiff Legs?

A barbell.

Is the Wide Stance Stiff Legs good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Smith Machine Stiff-Legged Deadlift.

What is an easier alternative to the Wide Stance Stiff Legs?

Try the Smith Machine Stiff-Legged Deadlift. It works similar muscles at a lower grade.

How do I make the Wide Stance Stiff Legs harder?

Progress to the Stiff-legged barbell deadlift, or add load, range or slower lowering once your form is solid.