Wide Stance Stiff Legs

What is Wide Stance Stiff Legs? Wide stance stiff legs is a strength training exercise that primarily targets the hamstrings, glutes, and lower back. It involves performing a stiff-legged deadlift with a wider-than-hip-width stance.

Tutorial

1. Stand with your feet wider than hip-width apart, toes pointing slightly outward.
2. Hold a barbell or dumbbells in front of your thighs, palms facing your body.
3. Keep your back straight, chest up, and engage your core.
4. Hinge at your hips, pushing your buttocks back, while keeping a slight bend in your knees.
5. Lower the weight towards the floor, feeling a stretch in your hamstrings.
6. Keep the weight close to your body as you lower it down.
7. Push through your heels to return to the starting position, squeezing your glutes at the top.

Common Mistakes

• Rounding the back: Keep your back straight throughout the movement to avoid strain on the lower back.

• Using momentum: Avoid swinging the weight up and down by using controlled movements. - Locking out the knees: Maintain a slight bend in the knees to prevent hyperextension.

• Lifting with the arms: The arms should act as hooks, with the primary work done by the hamstrings and glutes.

Tips for Better Results

• Start with a lighter weight to focus on form before increasing the load.

• Engage your core muscles throughout the exercise for stability and support. - Focus on the mind-muscle connection to feel the targeted muscles working. - Control the descent phase to maximize muscle engagement and prevent injury.

Muscles Worked

• Hamstrings - Glutes - Lower back