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Exercise 0117 · REF KgI0tqW

Barbell Sumo Deadlift exercise animation

Barbell Sumo Deadlift

Category
Upper Legs
Equipment
Barbell
Target
Glutes

Widen the stance and turn the toes out, and the deadlift becomes a shorter pull that leans harder on the glutes and inner thighs than the conventional version. The more upright torso also takes some shear stress off the lower back, which is why lifters with long torsos or back sensitivity often gravitate toward sumo. It rewards hip mobility more than raw pulling strength — tight hips will limit the setup before the weight does.

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.

Muscles Worked

The Barbell Sumo Deadlift primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Quadriceps, Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Sumo Deadlift work?
The Barbell Sumo Deadlift primarily targets the glutes, with the hamstrings and quadriceps, lower back assisting.
What equipment do I need for the Barbell Sumo Deadlift?
The Barbell Sumo Deadlift is done with a barbell.
What's a good alternative to the Barbell Sumo Deadlift?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.