Glutes · Intermediate

Barbell Sumo Deadlift

Glutes · also Adductors, Hamstrings, Quads

Equipment: Barbell

How to do it

• Stand wide, feet well outside your shoulders, toes turned out
• Hinge down and grip the bar inside your knees, arms straight
• Drop your hips, lift your chest and push your knees out
• Drive through your heels and spread the floor as you stand
• Squeeze your glutes to lock out, then lower on the same path

Common mistake

✕ KNEES CAVING IN → ✓ PUSH KNEES OUT OVER TOES

Starting point: 4 sets × 4–6 reps, 180s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: sussex.ac.uk, pmc.ncbi.nlm.nih.gov, trainer.nasm.org.