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Male
Barbell Sumo Romanian Deadlift
Muscles involved
The barbell sumo Romanian deadlift uses a wide stance. It trains hamstrings, glutes and inner thighs.
How to do it
- Stand with feet wide apart, toes pointed outwards, and grasp a barbell with a shoulder-width, overhand grip, letting it hang against your thighs.
- Hinging at your hips and keeping your back straight, push your hips back and slide the barbell down your legs, feeling a deep stretch in your hamstrings.
- Pause at the bottom of the movement when the barbell is just below your knees, feeling the maximum stretch in your inner thighs and hamstrings.
- Squeeze your glutes and drive your hips forward to slowly pull the barbell back up to the starting position.
Equipment required
Muscles worked
Tips
- Push your hips back as far as possible to feel a deep stretch in your hamstrings and adductors. - Keep your back flat and chest up; do not round your upper back at the bottom. - The barbell should travel in a straight line up and down, close to your shins and thighs. - Drive your feet outward into the floor as you stand up to actively engage your glutes.
Difficulty
IntermedioFrequently asked questions
Barbell Sumo Romanian Deadlift: which muscles does it work?
Similar exercises
Variations and complementary movements
