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Last updated February 2, 2026
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Sumo Romanian Deadlift (Barbell)
Take a wide stance. Hinge your hips back to lower the bar, keeping your legs mostly straight. You should feel a deep stretch in your hamstrings and inner thighs.
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
hamstrings
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.
- Place a barbell on the floor in front of you, ensuring it is positioned over the middle of your feet.
- Step 2Grab the Bar
- Bend at your hips and knees to lower your body down to the barbell.
- Using a mixed grip (one hand overhand, one hand underhand), grasp the barbell just inside your knees.
- Step 3Position Your Body
- Keep your chest up and your back straight, engaging your core muscles.
- Ensure that your shoulders are slightly in front of the bar and your gaze is forward.
- 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 5Lower the Bar
- Hinge at your hips and bend your knees to lower the barbell back to the ground.
- Maintain control and keep your back straight throughout the descent.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form with each lift.
- Step 7Finish the Exercise
- After completing your reps, carefully set the barbell down on the floor.
- Stand upright, keeping your back straight and core engaged.