Sumo Deadlift
A deadlift with a wide stance and hands inside the knees, allowing a more upright torso. It emphasises the glutes, adductors and quadriceps alongside the hamstrings.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 120–240s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with a wide stance, toes turned out, shins close to the bar. Grip the bar with arms hanging straight down inside your knees.
Push your knees out in line with your toes and drop your hips until your chest is up and back flat.
Brace your trunk and pull the slack out of the bar.
Drive through your feet and spread the floor apart as the bar leaves the ground.
Stand tall by pushing your hips forward to meet the bar.
Lower under control by sending the hips back and keeping knees pushed out.
Breathing: Inhale and brace before leaving the floor, hold through the pull, and exhale at lockout.
Coaching tips
Spread the floor
Knees track over toes
Hips close to the bar
Chest proud
Common mistakes
Knees caving inward
Hips shooting up first
Stance too wide for your mobility
Bar drifting forward
Safety notes
Choose a stance width that lets your knees track over your toes without hip pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.