Wide-Stance Stiff-Leg Deadlift
A stiff-leg deadlift pulled from the floor with a wide stance and nearly straight knees. The wider base shifts more work to the adductors and inner hamstrings than a hip-width stiff-leg.
Primary muscles
- Hamstrings
- Adductors
Secondary muscles
- Glutes (Gluteus Maximus)
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet wider than shoulder-width behind a loaded bar, hinge with legs nearly straight and grip the bar shoulder-width apart.
Push your hips back as far as they go, back flat and chest up.
Drive your hips forward to lift the bar, keeping your knees nearly straight and arms long.
Stand tall and squeeze your glutes.
Hinge back down the same way; later reps need not touch the floor.
Breathing: Inhale and brace at the bottom, exhale as you stand.
Coaching tips
Hips back, legs long
Bar close
Flat back first, depth second
Common mistakes
Bending the knees into a sumo pull
Rounding the back to reach the bar
Stance so wide the knees cave
Safety notes
Only take the bar as low as you can keep a flat back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.