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Last updated February 2, 2026
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Sumo Deadlift (Barbell)
Set your feet wide with toes pointing out. Grip the bar inside your knees. Keep your chest up and drive your hips forward to stand up tall. This targets glutes and inner thighs heavily.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
inner thigh (large)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
- Position the barbell over the middle of your feet.
- Step 2Grab the Bar
- Bend at your hips and knees to lower your body down to the barbell.
- Use a mixed grip (one hand overhand, one hand underhand) or a double overhand grip, keeping your hands inside your knees.
- Step 3Position Your Body
- Keep your chest up and back straight, engaging your core.
- Your hips should be lower than your shoulders, and your shoulders should be slightly in front of the bar.
- Step 4Lift the Bar
- Push through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
- Keep the bar close to your body as you lift, maintaining a straight back.
- Step 5Lockout
- Stand tall at the top of the lift, fully extending your hips and knees.
- Avoid leaning back at the top; keep your body in a straight line.
- Step 6Lower the Bar
- Hinge at your hips and bend your knees to lower the barbell back to the ground.
- Maintain control and keep the bar close to your body as you descend.
- Step 7Repeat
- Repeat the lift and lower for the desired number of reps, ensuring proper form throughout each repetition.
- Step 8Finish the Exercise
- After completing your reps, carefully set the barbell down on the ground.
- Stand upright and take a moment to recover before moving on to your next exercise.