The Barbell Wide Stance Stiff Leg Deadlift targets the hamstrings, glutes, and lower back. This variation emphasizes a wider stance to engage the inner thighs.
- Stand with your feet wider than shoulder-width apart, toes slightly pointed out.
- Hold the barbell with both hands in front of your thighs, palms facing your body.
- Keep your back straight and hinge at the hips, lowering the barbell while maintaining a slight bend in your knees.
- Lower the barbell until you feel a stretch in your hamstrings, then return to the starting position by driving your hips forward.
How to perform the Barbell Wide Stance Stiff Leg Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Wide Stance Stiff Leg Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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