Smart Workout Diary

Barbell Stiff-Leg Deadlift Wide Stance

The wide-stance barbell stiff-leg deadlift is a hip-hinge exercise performed with the feet set wider than hip width and the knees kept only slightly bent. It primarily trains the hamstrings and glutes while the back stabilizes the torso, supporting posterior-chain strength and controlled hip mobility.

Demonstration

Barbell Stiff-Leg Deadlift Wide Stance — demonstration 1
Barbell Stiff-Leg Deadlift Wide Stance — demonstration 2

Instructions

  1. Set up a barbell on the floor and stand with your feet wider than hip width, with toes turned slightly outward.
  2. Grip the bar with both hands just inside your knees, straighten your arms, and brace your abdomen. Keep your knees slightly bent rather than locked.
  3. Push through your feet to stand up, extending your hips until you are tall. Keep the bar close to your legs and your spine neutral.
  4. Lower the bar by sending your hips backward, allowing it to travel close along your thighs and shins. Maintain the slight knee bend and a long, neutral back.
  5. Stop when you reach a strong hamstring stretch without rounding your lower back, then drive your hips forward to return to standing. Use a controlled load and stop if form breaks down.
Muscle Group
Hamstrings
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Hinge, do not squat: let your hips travel backward while keeping the shins relatively vertical.
  2. Keep the bar close throughout the movement to reduce unnecessary strain on the lower back.
  3. Do not force extra depth; end the descent when pelvic or spinal position can no longer stay controlled.
Exercise library