Muscles worked
glutes, hamstrings, quadriceps, lower back
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barbell sumo deadlift
- Body part
- upper legs
- Equipment
- barbell
- Target muscle
- glutes
- Muscle group
- hamstrings
Secondary muscles
How to perform it
- 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.
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