Barbell Sumo Deadlift

Target muscle

Glutes

Also works

Hamstrings, quadriceps, lower back

Equipment

Barbell

Body part

Upper legs

How to do the barbell sumo deadlift

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

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings, quadriceps and lower back work as secondary muscles. See all glute exercises or every barbell exercise.