Upper Legs Exercise · Barbell

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Barbell Sumo Deadlift

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.

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Also known as: Sumo Deadlift, Wide Stance Deadlift

Category

Upper Legs

Equipment

Barbell

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Sumo Deadlift

1. Set your feet wider than shoulder-width apart with your toes turned outward.
2. Position a barbell on the floor, centered between your feet.
3. Bend your knees and lower your hips, keeping your back straight and chest lifted, and grip the bar with an overhand grip.
4. Brace your core and push through your heels to lift the bar off the floor, extending your hips and knees at the same time.
5. As you rise, keep your back straight and chest up, driving your hips forward to fully engage your glutes.
6. Pause briefly at the top, then lower the bar back to the starting position with control, keeping the movement smooth throughout.
7. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Sumo Deadlift mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Quadriceps, Lower Back.

More Upper Legs Exercises

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

More Glutes Exercises

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

Equipment Alternatives

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

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Cable Deadlift Cable · Glutes Dumbbell Deadlift Dumbbell · Glutes

FAQ

What muscles does the Barbell Sumo Deadlift work?

The Barbell Sumo Deadlift mainly works your glutes. It also helps strengthen your hamstrings and quadriceps, lower back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Sumo Deadlift?

You do the Barbell Sumo Deadlift with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Sumo Deadlift?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Sumo Deadlift?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Sumo Deadlift?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.