Sumo Deadlift
intermediate Compound
Primary Posterior chain
Secondary
Glutes Quads Adductors Core
Equipment
barbell
Table of Contents
Stand with a wide stance, toes pointed out at 30-45 degrees. Grip the bar between your knees with a shoulder-width grip. Push your knees out over your toes, set your back flat, and drive through the floor to stand up.
Pro Tips
- Wider stance reduces the range of motion and shifts load to the hips
- Push your knees out hard to engage your adductors
- More upright torso than conventional, which can help with lower back issues
Variations & alternatives
Useful tools
Programs that use this exercise
Track Sumo Deadlift in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
