Exercise guide · Back
Sumo Deadlift
The sumo deadlift uses a wide stance, toes turned out, and hands gripping inside your knees for a more upright torso. Brace hard, keep the bar close, and drive through your whole foot to stand.
- Targets: Glutes
- Equipment: Barbell
- Type: Compound
Step by step
How to do the Sumo Deadlift
- Set feet wide with toes pointed out; the bar should be over mid-foot. Hinge down and grip the bar between your legs with arms straight.
- Pull slack out, drop hips until shins nearly touch the bar, wedge knees out over your feet, chest up, and core braced.
- Brace and push the floor away, dragging the bar up your legs while spreading the floor with your feet.
- Lock out by squeezing glutes at the top with hips fully extended—avoid leaning back past neutral.
- Lower with hips back first, guiding the bar down close to your body until plates touch, then reset for the next rep.
- Walk the bar back to the rack or use safety arms after your last rep if you pulled from a platform setup.
Form cues
- Knees track over turned-out toes
- Torso stays more upright than conventional
- Bar stays against legs, not drifting forward
- Spread the floor—drive feet apart
Common mistakes
- Feet too narrow for a true sumo position
- Letting knees cave inward on the way up
- Gripping too narrow and crowding the legs
- Jerking hips up while the bar stays on the floor
Muscles worked
Primary
Glutes
Secondary
Quads, Hamstrings, Lower back and Forearms
Safety: Use moderate weight while learning foot width and hip mobility. Stop if groin, hip, or lower back pain is sharp. Collar the bar and clear space in front of you.
Alternatives
