Primary
Hamstrings
Secondary
Glutes, Adductors, Lower Back
Equipment
Barbell
Difficulty
Intermediate
Type
Hinge
See how Wide Stance RDL could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps. Rest 90 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Wide Stance RDL could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Wide Stance RDL as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Wide Stance RDL. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Wide Stance RDL is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.