Barbell Sumo Deadlift

Body part

Upper legs

Target muscles

Glutes

Primary muscles

Hamstrings

Secondary muscles

Equipment

Barbell

Sports fields

How to perform it

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.