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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Biceps Glutes Quadriceps
- Secondary muscles
- Lower back
- Equipment
- Barbell
Barbell Sumo Deadlift
3 steps Updated 29/08/2026
Barbell Sumo Deadlift is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris using Barbell.
Step by step
How to perform it
- Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Position a barbell on the floor in front of you, and squat down to grip the barbell with both hands inside your legs, using an overhand grip (palms facing down).
- Drive through your heels and extend your hips and knees simultaneously to lift the barbell off the floor. Keep the barbell close to your body and your arms straight as you stand up.
- Once you reach the top position, squeeze your glutes and stand tall. Slowly lower the barbell back to the floor by bending at the hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Lunge With Rotation
Archer Step Back
Last updated: 29/08/2026
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Barbell Sumo Deadlift
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