Sumo Deadlift
A deadlift variation performed with a wide stance and hands inside the knees, shifting more emphasis onto the glutes and inner thighs than a conventional pull.
Equipment: Barbell
How to do it
- 1Set up with feet wider than shoulder-width, toes turned out, and the bar over your midfoot.
- 2Grip the bar with your hands inside your knees and drop your hips down until your shins are near-vertical.
- 3Keeping your chest up and back flat, drive through your heels and stand the weight up.
- 4Lock out with your hips and knees extending together, then lower the bar back to the floor under control.
Common mistakes
- Letting the knees cave inward during the pull instead of pushing them out in line with the toes.
- Starting with the hips too high, which turns the lift into more of a stiff-leg pull and loses leg drive.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Sumo Deadlift safe for beginners?
The Sumo Deadlift is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Bodyweight Hip Thrust first is a reasonable place to start.
See the Bodyweight Hip ThrustWhat muscles does the Sumo Deadlift work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have barbell for the Sumo Deadlift?
The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have barbell available.
See the Kettlebell SwingRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.