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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

Barbell & plates setup →
How to do itPicture · 3 steps
  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
A
For glutes
#17 of 29
See the full list →
Research
70
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 70
Target tension · 35%4/5
Loaded stretch · 25%4/5
Progression · 20%5/5
Low cost · 20%2/5
How scores work

Machine taken? Swap to

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

Takes

None yet
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