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.
How to program the Wide Stance Stiff Legs
Sets and reps
As a compound movement, the Wide Stance Stiff Legs responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Wide Stance Stiff Legs is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Wide Stance Stiff Legs work?
The Wide Stance Stiff Legs primarily targets the Hamstrings. It also recruits the Adductors, Glutes, Lower Back as supporting muscles.
What equipment do I need for the Wide Stance Stiff Legs?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Wide Stance Stiff Legs should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
