Full body / Intermediate / Compound (multi-joint)

Wide Stance Stiff Legs

A barbell explosive exercise for the hamstrings, with the adductors, glutes and lower back assisting.

At a glance

Primary

Hamstrings

Secondary

Adductors, Glutes, Lower back (erectors)

Equipment

Barbell

Movement pattern

Hip hinge

Level

Intermediate

Type

Full body, Compound (multi-joint), Explosive

How to do it

1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.

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