Sumo Deadlift
- Pro
- Intermediate
- Gym
The sumo deadlift takes a wide stance with your toes turned out and the bar over your mid-foot, gripping inside your knees with a flat back. The wide stance shortens the range of motion and shifts load onto the glutes and adductors, with less strain on the lower back than a conventional pull. Intermediate lifters use it in the gym for weight and reps to build hip and leg strength.
- Muscles
- Glutes, Hamstrings, Adductors, Lower back
- Equipment
- Barbell
- Logged as
- Weight and reps
How to
- Take a wide stance, toes out, bar over mid-foot.
- Grip the bar inside your knees with a flat back.
- Push the floor apart with your feet and stand up.
- Lock out with your glutes, then lower with control.
Form cues
- Push your knees out in the same direction as your toes.
- Keep your shins vertical as you set your grip.
- Keep your chest lifted throughout the pull.
Common mistakes
- Knees cave inward during the pull. Push your knees out over your toes.
- Hips shoot up before the bar leaves the floor. Push the floor away with your legs first.
- Stance is too narrow for the toe angle. Widen your stance so your knees track your toes.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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