Sumo Deadlift

Glutes, AdductorsBarbell

The sumo deadlift is a powerful lower-body compound movement that hits your glutes and inner thighs while building overall strength.

How to do it

1Step up to the bar with a wide stance, pointing your toes out at roughly 45 degrees, shins close to the bar.

2Hinge down with a flat back and grip the bar inside your knees, tracking your knees over your toes.

3Inhale, brace your core, pull yourself tight to the bar, and push the floor away to drive the weight up using your legs and glutes.

4Stand tall at the top by squeezing your glutes without leaning back or arching your lower spine.

5Control the weight back down to the floor under tension while keeping your spine straight.

Common mistakes

Rounding your back: Keep your spine locked flat and lat muscles engaged to protect your lower back.

Improper grip width: Grip the bar directly beneath your shoulders inside your legs for optimal leverage.

Pulling strictly with your lower back: Drive through your legs and squeeze your glutes to lift the weight.

Dropping or bouncing the weight: Control the eccentric descent on every repetition.

Breathing

Take a deep breath and brace before lifting, exhaling through peak exertion as you lock out.

Make it harder or easier

To increase difficulty: Add weight, perform deficit sumo deadlifts, or increase total working sets.

If a barbell is too heavy: Start with a kettlebell placed between your feet or elevate the weight on blocks.

Master hip hinge mechanics and hip open mobility with light weights before loading heavy.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.