HyperBody
Exercise library · Legs

Sumo Deadlift.

A compound powerlifting exercise that emphasizes the glutes, quadriceps, and adductors with a wide stance.

AdvancedBarbell
Sumo Deadlift
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Glutes · Quadriceps · Adductors
Secondary
Hamstrings · Lower back · Traps
The play-by-play

How to do it.

  1. Step 01

    Stand with a very wide stance, toes pointed outwards, with the barbell over your midfoot.

  2. Step 02

    Hinge at your hips and bend your knees to grasp the bar with a narrow grip.

  3. Step 03

    Keep your chest up, shoulders back, and lower back neutral.

  4. Step 04

    Drive through your heels and extend your hips and knees simultaneously.

  5. Step 05

    Pull the bar upwards, keeping it close to your body until you stand tall.

  6. Step 06

    Control the descent by reversing the movement, maintaining a straight back.

What separates good from great

Pro cues.

  • Ensure your knees track in line with your toes throughout the lift.

  • Initiate the pull by driving your hips forward, not just lifting with your back.

  • Maintain tension in your lats to keep the bar close and your back stable.