Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Sumo Deadlift

BarbellCompoundNeeds coaching
Front
Back
Primary Secondary

Works

Glutes, Quads, Adductors

Also hamstrings, lower back, traps

You need

Barbell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Wide stance, toes out, grip inside the knees
  2. 2Push your knees out over your toes
  3. 3Spread the floor as you stand up

Most common mistake

Hips shooting up first.

Watch a demo

Good for

  • Easy to keep adding weight
A
For glutes
#17 of 29
See the full list →
Research
70
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tensionStrong
Loaded stretchStrong
ProgressionExcellent
Low costFair

A wide stance and deep hip bend bring in the glutes and adductors. Heavy pulls are costly to recover from.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • AHip Thrust MachineMachine
  • ASmith Machine Hip ThrustMachine
  • ARomanian DeadliftBarbell

Takes

None yet
needed to post
280