Wide Stance Stiff Legs

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

Role	Muscles
Primary	hamstrings
Secondary	adductors, glutes, lower back
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Natural Glute Ham Raise Bodyweight Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Dumbbell Clean Dumbbell Stiff-Legged Dumbbell Deadlift Dumbbell Alternating Hang Clean Kettlebell

Easier than the Wide Stance Stiff Legs

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Band Good Morning beginner · Resistance Bands Band Good Morning (Pull Through) beginner · Resistance Bands

Harder than the Wide Stance Stiff Legs

Open Palm Kettlebell Clean expert · Kettlebell Reverse Band Sumo Deadlift expert · Barbell Split Snatch expert · Barbell

Common questions

What muscles does the Wide Stance Stiff Legs work?

The Wide Stance Stiff Legs primarily works the hamstrings, with the adductors, glutes, and lower back as secondary movers. Clean, Clean Deadlift, and Hang Snatch train the same muscle, across 9 equipment types.

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

A Barbell. Without a barbell, Natural Glute Ham Raise, Band Good Morning, and Band Good Morning (Pull Through) train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Wide Stance Stiff Legs suitable for beginners?

It is rated intermediate. Start with Clean Deadlift, Band Good Morning, and Band Good Morning (Pull Through) and work up.

Where should the Wide Stance Stiff Legs go in a workout?

Early — the Wide Stance Stiff Legs is compound, working 4 muscle groups, so run it first or second while you are fresh.

Similar exercises

Clean Barbell Clean Deadlift Barbell Hang Snatch Barbell Hang Snatch - Below Knees Barbell Muscle Snatch Barbell Power Snatch Barbell