Wide Stance RDL
Primary
Hamstrings
Secondary
Glutes, Adductors, Lower Back
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
A multi-joint movement that builds overall strength, the Wide Stance RDL targets your hamstrings through a hip hinge movement pattern. Use for adductor emphasis or variety.
Everything You Need to Know About the Wide Stance RDL
The Wide Stance RDL is a intermediate difficulty exercise that targets your Hamstrings and Adductors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for adductor emphasis or variety. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting variation. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Wide Stance RDL — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Wide Stance RDL?
- 1
Stand with feet wider than shoulder-width.
- 2
Hold barbell in front of thighs.
- 3
Push hips back with slight knee bend.
- 4
Lower bar between legs.
- 5
Drive hips forward to stand.
- 6
Squeeze glutes at top.
What are the best tips for the Wide Stance RDL?
Wider stance targets adductors more.
Similar to sumo but more hip hinge.
Feel stretch in inner thighs.
Common Wide Stance RDL mistakes
Knees caving inward which stresses knee ligaments.
Letting your knees collapse inward during the Wide Stance RDL puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Rounding back which increases risk of spinal injury.
A compromised back position during the Wide Stance RDL puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
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.
Wide Stance RDL — who it's best for
Intermediate lifters wanting variation.
How to Program the Wide Stance RDL
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.
What are good alternatives to the Wide Stance RDL?
Romanian Deadlift
Sumo Deadlift
Dumbbell RDL
Other Variations
- Wide Stance Dumbbell RDL
- Sumo RDL
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Wide Stance RDL — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep knees over toes.
- Maintain flat back.