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IntermediateFull BodyBarbellCompound

Sumo Deadlift

A deadlift variation with a wide stance that emphasizes the inner thighs and allows a more upright torso position.

Video DemonstrationRoyalty-free via Pexels
Sumo Deadlift demonstration

Visual demonstration — Sumo Deadlift

Muscles Worked

Glutes (Primary)AdductorsQuadricepsHamstringsErector SpinaeCore

Step-by-Step Instructions

  1. 1Stand with feet wide apart (1.5-2x shoulder width), toes pointed out
  2. 2Grip the bar with hands inside your knees
  3. 3Drop hips down, push knees out, and keep chest up
  4. 4Drive through your heels while spreading the floor with your feet
  5. 5Lock out at the top with glutes squeezed

Training Recommendations

Strength
Sets5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps6-8
Rest2-3 min
Endurance
Sets2-3
Reps10-12
Rest60-90 sec

Tips & Variations

  • Push knees out hard to engage the adductors
  • Keep the bar close to your body
  • Your torso should be more upright than conventional deadlift

Common Mistakes to Avoid

  • Knees caving inward
  • Hips too high at the start
  • Not opening the hips enough

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