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How to do the Landmine Sumo Deadlift

Primary: Glutes · also works Hamstrings, Quads, Lower Back, Adductors, Forearms.

The Landmine Sumo Deadlift is a lower body compound exercise that primarily targets the glutes and also engages the hamstrings, quads, lower back, adductors, and forearms. Using a landmine attachment, this deadlift variation puts less strain on the lower back compared to traditional deadlifts, making it a great option for those with lower back issues. The sumo stance (wide stance) used in this lift emphasizes the inner thighs and glutes more than other deadlift variations.

Demo video: Landmine Sumo Deadlift · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Position a barbell in a landmine attachment.

  2. 2

    Stand with feet wider than shoulder-width apart in a sumo stance.

  3. 3

    Grip the end of the barbell with both hands.

  4. 4

    Keep your back straight and chest up as you lower into a squat position.

  5. 5

    Drive through your heels to stand back up, extending your hips and bringing the barbell up to waist height.

  6. 6

    Lower the barbell back down in a controlled manner.

Coaching cues

  • Ensure your knees track over your toes, not inward.
  • Maintain a straight back throughout the movement to avoid injury.
  • Engage your core to stabilize your body during the lift.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: high Gym only

Landmine Sumo Deadlift alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Trap Bar DeadliftBarbell · beginner Conventional DeadliftBarbell · intermediate Barbell Good MorningBarbell · intermediate Barbell Romanian DeadliftBarbell · intermediate Sumo DeadliftBarbell · intermediate Hip Thrust Single LegBarbell · intermediate

Frequently asked questions

What muscles does the Landmine Sumo Deadlift work?

Primary: Glutes. Secondary: Glutes, Hamstrings, Quads, Lower Back, Adductors, Forearms

How many sets and reps of Landmine Sumo Deadlift should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Landmine Sumo Deadlift?

Same movement pattern, different equipment: Trap Bar Deadlift, Conventional Deadlift, Barbell Good Morning, Barbell Romanian Deadlift, Sumo Deadlift, Hip Thrust Single Leg.

Is the Landmine Sumo Deadlift good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.