Barbell Wide Stance Stiff Leg Deadlift – Simple Exercise Tutorial

Barbell Wide Stance Stiff Leg Deadlift genuinely is a terrific physical exercise to enhance your Glutes. Are you attempting to get outstanding technique and build your Glutes now? Then implement our how to tutorial so that you get going right now.

Barbell Wide Stance Stiff Leg Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Barbell Wide Stance Stiff Leg Deadlift Procedure

  • Setup for wide stance stiff leg deadlifts by stepping under the bar with a wide sumo-like stance.
  • Bend down and grab the bar so that your hands are directly below your shoulders.
  • Before you lift the bar properly position your body, back straight, arms locked, lats flexed and shoulders back.
  • Next, lift the bar by pulling your chest back up to a standing position.
  • Lockout at the top for a second.
  • Finally, lower the bar by back down to the floor by bending at your hips.
  • Repeat the stiff leg deadlifts until you complete your desired reps.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


For you to get the highest quality strength gains, you will need to take advantage of these straightforward tips. Also, in case you need to protect yourself against an injury, you should understand these tips.

  • Check Your Technique by Make Use Of A Mirror. You could believe a little vain looking in a mirror any time you are working out, but you are not checking yourself out, you are making sure your technique is effective.
  • Execute The Very Least 3 Of 8-20 Repetitions For Muscle Bulk. Generally, there are multiple theories about how Increased Muscle Size is triggered, most concur that sets of 60-800f your 1RM are going to lead to increased muscle size.
  • Make sure you do an effective warm-up before you begin your lift.
  • Complete the Proper Quantity Of Sets With Rest. Your target, to begin with, might be to do 3 sets to near fatigue. However, you can increase to 5 sets. If your muscle tissue isn’t tired at the conclusion of 3 – 5 something should change. Initially, you can increase the resistance to make each rep tougher. Next, you can reduce the rest time in between your sets.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You have to avoid these basic errors to ensure quality technique and build muscle. Equally important, when you steer clear of these issues you will minimize the probability of experiencing injuries.

  • You Can’t employ inadequate technique. Improper technique might be a quick way to have an accident.
  • Avoid Using To Little or Too Much Resistance. Not enough, and you will not be adequately using your agonist (target) muscles, a large amount, and you’ll cheat. Ensure that you concentrate on your technique.
  • Avoid Cheating. In the majority of the time, cheating is employing momentum as a substitute for the strain of your agonist (target) muscle tissue. Once in a while, some cheating on your final rep can be good to overload your muscle, although not for more than 1 or 2 reps.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Wide Stance Stiff Leg Deadlift Recap

From now on you should carryout barbell wide stance stiff leg deadlift properly. Next use barbell wide stance stiff leg deadlift as a piece of your periodic weight training strategy to build-up your Glutes.

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