Foot stance width changes which muscles work in deadlifts: wide targets inner thighs, narrow hits glutes and hamstrings. Full-range hip thrusts engage glutes, quads, and hamstrings, while half-range isolates glutes. Back-bar squats emphasize glutes, front-bar shifts focus to quads.
If you're doing deadlifts with your feet wide, you're going to work more of your inner thigh. When you're doing deadlifts with your feet close, you're going to work more of your glutes and hamstrings. And you go all the way down in your hip thrust, you're going to work your glute, quad, and hamstring. And if you only go down halfway in a hip thrust, you're only gonna work your glutes. When you do squats with the barbell on your back, you're gonna work more of your glute. When you do squats with the barbell in front, you're gonna more of your quad. And when you do mountain climbers, tell your trainer to fuck off because those things fucking blow.
