Sumo Deadlift
The sumo deadlift targets glutes, adductors and quads with a very wide foot stance.
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Sumo Deadlift
The sumo deadlift targets glutes, adductors and quads with a very wide foot stance.
Muscles Involved
- Glutes : heavily recruited
- Adductors : worked by the wide stance
- Quadriceps : assist knee extension
Step-by-Step Instructions
Step 1 — Position
Feet very wide, toes pointed outward. Grip inside the knees.
Step 2 — Pull
Push the floor while spreading, hips forward.
Step 3 — Lockout
Standing, glutes contracted, shoulders back.
Sets and Reps
4 sets of 6-10 reps.
Common Mistakes
- Knees caving : push them outward
- Rounded back : chest up, straight back
- Hips rising too fast : coordinate hips and shoulders
Safety Tips
Requires good hip mobility. The wide stance reduces back stress compared to conventional deadlift.
Variations
- Sumo with dumbbell : goblet sumo squat
- Deficit sumo : on step for more range
Who Is This Exercise For?
Intermediate to advanced. Conventional deadlift alternative for those with long limbs.
Diagrams and illustrations
Illustration: Sumo Deadlift
The sumo deadlift targets glutes, adductors and quads with a very wide foot stance.