Wide Stance Stiff Legs

Hamstrings

Wide Stance Stiff Legs

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A wide-stance, nearly straight-legged barbell deadlift variation that targets the hamstrings and hips.

Olympic weightlifting

Primary musclesHamstrings

Secondary musclesAdductors Glutes Lower Back

Energy burned

≈ 31 kcalFor 3 × 8–12, rest 90s · ≈ 5.5 kcal/min

Estimate range 24–39 kcal (±25 %)

Muscle mass worked19 %

Effort during a set9.7 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with your feet wide, toes slightly turned out, with a barbell in front of you.
2Hinge down and grip the bar with an overhand grip.

How to perform

1Lift the bar by extending your hips, keeping your knees only slightly bent.
2Stand tall with the bar at your thighs.
3Hinge back down with a flat back, sending the hips back.
4Lower until you feel a stretch in the hamstrings and repeat.