barbell sumo deadlift
A upper legs exercise targeting the glutes, performed with barbell.
Body part
Upper LegsEquipment
Barbell
Target muscles
Glutes
Secondary muscles
Hamstrings, Quadriceps, Lower Back
How to do barbell sumo deadlift
Stand with your feet wider than shoulder-width apart, toes pointing outwards.
Place a barbell on the ground in front of you, centered between your feet.
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.
Muscles worked
Primary (target)
Secondary
Related exercises
Track barbell sumo deadlift in NutriMind
Log your sets and the app does the rest — automatic PR detection, progression charts for every lift, and progressive overload that adjusts your next workout. Paired with AI nutrition coaching so your training and your plate pull in the same direction.
Planning your next heavy session? Estimate your max with the One Rep Max Calculator and build up to it with the Warm-up Calculator. More free tools →