Exercise guide · Intermediate · Compound

Barbell Sumo Deadlift with Mega: How to Do It & Muscles Worked

The barbell sumo deadlift is a compound strength exercise that targets the glutes, with significant involvement of the hamstrings, quadriceps, and lower back. It requires a wide stance and emphasizes hip and leg strength.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell sumo deadlift with mega
Front view: muscles worked by the barbell sumo deadlift with mega. Primary: glutes. Secondary: quads and hamstrings.
Back view: muscles worked by the barbell sumo deadlift with mega. Primary: glutes. Secondary: quads and hamstrings.
Primary Secondary

How to do the barbell sumo deadlift with mega

  1. Step 1: Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. Step 2: Place a barbell on the ground in front of you, centered between your feet.
  3. Step 3: Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
  4. Step 4: Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
  5. Step 5: As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
  6. Step 6: Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
  7. Step 7: mega variation Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell sumo deadlift with mega by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Sumo Deadlift with Mega alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.