Sumo Deadlift
The sumo deadlift is a hip hinge exercise that primarily trains the glutes, quads and adductors, with the hamstrings, erector spinae and traps assisting. Equipment: barbell. Suited to advanced lifters.
- Primary muscles
- Glutes, Quads And Adductors
- Secondary muscles
- hamstrings, erector spinae and traps
- Muscle group
- back
- Equipment
- barbell
- Movement pattern
- Hip Hinge
- Difficulty
- Advanced
- Also searched as
- sumo deadlifts, sumo dl, wide stance deadlift
Complete sumo deadlift guides
- Proper formSumo Deadlift: Proper Form, Step by StepClear, safety-first sumo deadlift form guide: stance, setup, breathing, tempo, common mistakes and fixes to lift safely and efficiently.
- Muscles workedSumo Deadlift: Muscles Worked and Best AlternativesLearn which muscles the sumo deadlift trains, where it fits in a program, and 4 practical alternatives with when to choose each (equipment, injury, plateaus).
- Sets and repsHow Many Sets and Reps for the Sumo Deadlift?Clear, evidence-consensus set/rep/frequency ranges for the sumo deadlift by goal, week-to-week progression, and when to add weight versus reps.
- Common mistakesThe Most Common Sumo Deadlift Mistakes (and How to Fix Them)Identify the 6 most common sumo deadlift mistakes, why they happen, what they cost (gains or injury risk), and one concrete fix for each to improve strength and safety.
- At-home alternativesSumo Deadlift Alternatives at Home (Minimal Equipment)Practical at-home alternatives to the sumo deadlift using dumbbells, bands, and bodyweight. What each exercise preserves, what it loses, and when to return to a gym.
Related exercises
Train the same muscles or the same movement pattern.
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