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All exercises

Barbell sumo deadlift

Intermediate

Barbell sumo deadlift is a compound barbell exercise for the glutes, also working the hamstrings, quads, and lower back.

What it works

Primary muscle

Glutes

Also works

HamstringsQuadsLower back

Equipment
Barbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. 2Place a barbell on the ground in front of you, centered between your feet.
  3. 3Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
  4. 4Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
  5. 5As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
  6. 6Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Trap bar deadliftTrap bar
  • Cable deadliftCable
  • Barbell deadliftBarbell
  • Barbell romanian deadliftBarbell
  • Barbell one arm side deadliftBarbell
  • Glute bridge marchBodyweight

Easier variations

  • Smith deadliftSmith machine
  • Lever deadliftMachine
  • Dumbbell deadliftDumbbell
  • Band stiff leg deadliftResistance band

Harder variations

  • Barbell single leg deadliftBarbell
  • Barbell one arm side deadliftBarbell
Logged today · 3 min restBarbell sumo deadlift

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