What muscles does the Sumo Deadlift work?

The Sumo Deadlift primarily works your glutes, quadriceps and adductors. It also recruits your hamstrings, lower back and traps as secondary movers.

What equipment do I need for the Sumo Deadlift?

You need a barbell to perform the Sumo Deadlift.

A typical prescription for the Sumo Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

The Sumo Deadlift is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.

Exercise library · Legs

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

Also known as: Barbell Sumo Deadlift, Wide Stance Deadlift

AdvancedBarbell

The numbers

Sets

3–5

Reps

5–10

Rest

90–180 s

The play-by-play

Step 01
Stand with a very wide stance, toes pointed outwards, with the barbell over your midfoot.
Step 02
Hinge at your hips and bend your knees to grasp the bar with a narrow grip.
Step 03
Keep your chest up, shoulders back, and lower back neutral.
Step 04
Drive through your heels and extend your hips and knees simultaneously.
Step 05
Pull the bar upwards, keeping it close to your body until you stand tall.
Step 06
Control the descent by reversing the movement, maintaining a straight back.

What separates good from great

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.

Common questions

What is the Sumo Deadlift?: A compound powerlifting exercise that emphasizes the glutes, quadriceps, and adductors with a wide stance.
What muscles does the Sumo Deadlift work?: The Sumo Deadlift primarily works your glutes, quadriceps and adductors. It also recruits your hamstrings, lower back and traps as secondary movers.
What equipment do I need for the Sumo Deadlift?: You need a barbell to perform the Sumo Deadlift.
How many sets and reps should I do for the Sumo Deadlift?: A typical prescription for the Sumo Deadlift is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
Is the Sumo Deadlift good for beginners?: The Sumo Deadlift is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.