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Wide Stance Stiff Legs

Wide Stance Stiff Legs is an intermediate compound barbell olympic weightlifting that mainly works your hamstrings, with help from your adductors (inner thighs), glutes and lower back.

💪 Hamstrings🏋️ Barbell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Wide Stance Stiff Legs: starting position
Starting position
Wide Stance Stiff Legs: end position
End position

How to do the wide stance stiff legs

  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.
  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.

Muscles worked

Primary: HamstringsSecondary: Adductors (inner thighs)Secondary: GlutesSecondary: Lower back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Wide Stance Stiff Legs alternatives

Exercises that train the same main muscle.

CleanBarbell · IntermediateClean DeadliftBarbell · BeginnerMuscle SnatchBarbell · IntermediateSnatch DeadliftBarbell · IntermediatePower Clean from BlocksBarbell · IntermediateRomanian Deadlift from DeficitBarbell · Intermediate

FAQ

What muscles does the wide stance stiff legs work?

It mainly works your hamstrings; your adductors (inner thighs), glutes and lower back assist.

How many sets and reps of wide stance stiff legs should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the wide stance stiff legs good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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