Wide Stance Stiff Legs

Exercise / Hamstrings

The Wide Stance Stiff Leg Deadlift is an effective hamstring and glute exercise that emphasizes flexibility and strength. By adopting a wider stance, this variation increases the stretch and activation in the hamstrings, making it a great addition to any lower-body workout routine. It also engages the lower back and core, improving overall stability and posture.

Wide Stance Stiff Leg Video

How to Perform Wide Stance Stiff Leg Deadlifts

Wide Stance Stiff Leg Images
Wide Stance Stiff Legs
Wide Stance Stiff Legs

Step-by-Step Instructions:

  1. Position Your Feet: Stand with your feet wider than shoulder-width apart, toes slightly pointed outward.
  2. Grip the Barbell: Hold the barbell with a pronated (overhand) grip or an alternating grip, depending on your preference.
  3. Engage Your Core: Tighten your core muscles and keep your back straight to maintain proper alignment.
  4. Perform the Movement: Slowly lower the barbell by hinging at your hips. Keep your knees slightly bent and focus on feeling the stretch in your hamstrings.
  5. Return to Start: Engage your glutes and hamstrings to lift the barbell back to the starting position, ensuring your back stays straight throughout.
  6. Repeat: Perform the exercise for the desired number of repetitions with controlled movements.

Wide Stance Stiff Leg Benefits

  • Enhanced Hamstring Flexibility: The wider stance increases the range of motion, improving hamstring flexibility over time.
  • Improved Glute Activation: This exercise effectively targets the glutes, aiding in strength and muscle development.
  • Lower Back Strength: Strengthens the lower back muscles, promoting better posture and reduced injury risk.
  • Core Stability: Engaging the core during the movement helps improve overall balance and stability.
  • Functional Strength: Builds strength that translates to better performance in other exercises and daily activities.

Wide Stance Stiff Leg Muscles Worked

Targeted Muscles

The Wide Stance Stiff Leg Deadlift primarily targets the hamstrings and glutes, with secondary activation of the lower back and core muscles. The adductors are also engaged due to the wide stance, providing additional benefits for hip stability and strength.

Target - Hamstrings
Synergists - Glutes
Stabilizers - Core
Wide Stance Stiff Legs

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