Intermediate exercise
Wide Stance Stiff Legs
Also called Wide Stance RDL
Technique
How to perform Wide Stance Stiff Legs
- Place a loaded barbell on the floor and take a wide stance with your feet turned out comfortably.
- Bend at the hips to grip the bar, keeping a small, steady bend in the knees and your spine braced.
- Drive your hips forward to stand while keeping the bar close and the arms straight.
- Push your hips back to lower the bar with the same nearly straight-knee position rather than squatting it down.
- For the floor-reset version, settle the plates before the next repetition; for the Wide Stance RDL option, reverse within your controlled hinge range without touching the floor between repetitions.
- Keep your head aligned with your torso rather than lifting your chin as you hinge.
Programming relevance
Muscles involved
Primary targets: Biceps Femoris, Semimembranosus, Semitendinosus, Gluteus Maximus.
MuscleScoreRole