How to do the Sumo Deadlift
Primary: Glutes, Quads, Adductors · also works Hamstrings, Lower Back, Upper Back, Forearms. Also called: wide stance deadlift.
Step by step
- 1
Stand with a wide stance and toes turned out, with the bar over mid-foot.
- 2
Hinge and grip the bar inside your knees with straight arms.
- 3
Push your knees out, drop your hips, and lift your chest to get tight.
- 4
Spread the floor and drive the hips forward to stand up with the bar close to your body.
- 5
Lower the bar by pushing the hips back and bending the knees.
Coaching cues
- Knees out over the toes
- Chest tall, hips low
- Spread the floor apart
Common mistakes
- Hips shooting up early
- Knees caving in
- Rounding the back
Sets, reps and where it fits
Muscle
3–4 × 3–8
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Sumo Deadlift alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Sumo Deadlift work?
Primary: Glutes, Quads, Adductors. Secondary: Glutes, Quads, Adductors, Hamstrings, Lower Back, Upper Back, Forearms
How many sets and reps of Sumo Deadlift should I do?
For muscle: 3–4 sets of 3–8 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 Sumo Deadlift?
Same movement pattern, different equipment: Conventional Deadlift, Trap Bar Deadlift, Sumo Squat, Kettlebell Deadlift, Barbell Good Morning, Barbell Romanian Deadlift.
Is the Sumo Deadlift good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.