About this exercise
The sumo deadlift uses a wide stance and an upright torso to lift a barbell from the floor, emphasizing the glutes, hamstrings, inner thighs and lower back.
Barbell sumo deadlift
Step by step instructions, muscle activation and variants for the Barbell sumo deadlift.
MediumGlutesHamstrings
How to Perform
- Stand with a wide stance, toes pointed out, and the bar over the middle of your feet
- Bend at your hips and knees to grip the bar with your hands inside your legs
- Keep your chest up, back flat, and hips low
- Drive through your heels and push the floor away, extending your hips and knees together
- Stand tall and lock out at the top
- Lower the bar back to the floor under control
- Repeat
Muscle Activation
Primary
GlutesHamstringsLower back
Secondary
CoreInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Barbell sumo deadlift
The Barbell sumo deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.