Primary
Hamstrings
Secondary
Glutes, Adductors, Lower Back
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
Preview a first week that includes Wide Stance RDL
MySetPlan shows you when to use Wide Stance RDL, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The wide stance RDL uses a wider-than-shoulder-width stance to shift emphasis toward the adductors and glutes while still training the hamstrings through the hip hinge pattern. This sumo-style position creates a different stretch sensation and works the inner thighs that standard RDLs miss. The wider stance also allows some lifters to achieve greater depth.
When to use it
Use for adductor emphasis or variety.
Who it's for
Intermediate lifters wanting variation.
Point your toes outward 30-45 degrees and push your knees out in the same direction. The bar will travel in a straight line between your legs. Keep your back flat and hinge from your hips just like a regular RDL.
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Stand with feet wider than shoulder-width.
Hold barbell in front of thighs.
Push hips back with slight knee bend.
Lower bar between legs.
Drive hips forward to stand.
Squeeze glutes at top.
Wider stance targets adductors more.
Similar to sumo but more hip hinge.
Feel stretch in inner thighs.
Program wide stance RDLs when you want to include adductor work with your hip hinges, for variety from standard RDLs, or when the wider stance feels more comfortable. Use them for similar rep ranges as regular RDLs. They pair well with narrow stance quad work.
Knees caving inward which stresses knee ligaments.
Letting your knees drift away from the intended line during the Wide Stance RDL changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Rounding back which increases risk of spinal injury.
Changing your back position during the Wide Stance RDL can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Stance too wide for optimal results.
Your foot position during the Wide Stance RDL determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Intermediate lifters wanting variation.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps. Rest 90 seconds.
MySetPlan places Wide Stance RDL inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Wide Stance RDL
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Frequently Asked Questions About the Wide Stance RDL
The Wide Stance RDL primarily targets the Hamstrings, Adductors, making it an effective exercise for hamstrings development. Secondary muscles worked during the Wide Stance RDL include Gluteus maximus, Erector spinae, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Wide Stance RDL is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters wanting variation. Focus on proper technique and consider starting with easier variations.
For the Wide Stance RDL, the recommended approach depends on your goals. 3 sets of 10-12 reps. Rest 90 seconds. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Wide Stance RDL typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Wide Stance RDL include: Romanian Deadlift, Sumo Deadlift, Dumbbell RDL. These exercises target similar muscle groups as the Wide Stance RDL and can be used as substitutes based on your equipment availability, gym setup, or training preferences.