Sumo deadlift: How to Do It, Muscles Worked

Step by step

Stand wide, toes out, bar over mid-foot.
Grip the bar inside your knees, chest up, back flat.
Push the floor apart, then squeeze your glutes to stand tall.

What you should feel

A strong push through your legs and glutes, with your inner thighs working. Your lower back should feel firm, not sore or pinched.

Common mistake

Hips shoot up first and the back rounds; lower the weight and push the floor away so legs and chest rise together.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Glutes Quads Hamstrings

Helps

Inner thighs Lower back Upper back

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell hip thrustGlutes

Glute bridgeGlutes

Single-leg glute bridgeGlutes

Cable pull-throughGlutes, Hamstrings

Reverse hyperextensionGlutes, Hamstrings

Banded hip liftGlutes

Questions

What muscles does the sumo deadlift work?

Sumo deadlift mainly works your glutes, quads, and hamstrings. It also helps your inner thighs, lower back, and upper back.

Can I do the sumo deadlift at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.

How many sets and reps of the sumo deadlift?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Sumo deadlift