Legs · Barbell
Barbell Sumo RDL
How to do the barbell sumo rdl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Set up with a wide, sumo stance and toes turned out, holding a barbell with an overhand grip at arm's length. Push your hips back and hinge to lower the bar down your legs until you feel a hamstring stretch, then drive your hips forward to stand and squeeze your glutes.
- 1Deep stretch through the hamstrings and inner thighs as you hinge
- 2Hips traveling back, not down, with a flat back
- 3Glutes and adductors firing to drive the hips through at the top
Common mistakes
- Rounding the upper back or shoulders
- Turning it into a squat by bending the knees too much
- Hyperextending or thrusting the hips past lockout
Muscles worked
The barbell sumo rdl mainly works the hamstrings and glutes, with the lower back, adductors, forearms, quads, and calves assisting.
- HamstringsPrimary
- GlutesPrimary
- Lower BackSupport
- AdductorsSupport
- ForearmsSupport
- QuadsSupport
- CalvesSupport
- LatsMinor
- Upper TrapsMinor
- Lower AbsMinor
Kovo programs the barbell sumo rdl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.