Sumo Deadlift
Legs
Weight & Reps
Barbell
The sumo deadlift uses a wide stance with toes pointed out, shifting emphasis to the inner thighs, glutes, and quads compared to the conventional deadlift. It can also reduce lower back stress.
How to Do Sumo Deadlift
- Take a wide stance (1.5-2x shoulder width) with toes pointed out 30-45 degrees
- Grip the bar inside your legs with arms straight down
- Push the floor apart with your feet as you drive your hips forward to stand up
- Keep your chest up and back flat — the sumo deadlift demands an upright torso
Form Cues
- Take a wide stance (1.5-2x shoulder width) with toes pointed out 30-45 degrees
- Grip the bar inside your legs with arms straight down
- Push the floor apart with your feet as you drive your hips forward to stand up
- Keep your chest up and back flat — the sumo deadlift demands an upright torso
Common Mistakes to Avoid
- Letting the knees cave inward instead of pushing them out over the toes throughout the pull
- Starting with hips too high, which negates the sumo advantage and turns it into a wide conventional
- Having the bar too far from the body — in sumo, the bar should travel very close to the legs
Muscles Worked
Primary
Quadriceps
Gluteus Maximus
Adductors
Secondary
Hamstrings
Erector Spinae
Trapezius
Forearm Flexors
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the sumo deadlift work?
The sumo deadlift primarily targets the quadriceps, gluteus maximus, and adductors, with secondary work from the hamstrings, erector spinae, trapezius, and forearm flexors.
How much should a beginner sumo deadlift?
Beginners typically sumo deadlift 95-155 lbs (43-70 kg). Some people are naturally stronger in sumo than conventional depending on their hip structure and mobility.
Sumo deadlift vs conventional deadlift — which is better?
Sumo deadlifts place more emphasis on the quads and adductors with less lower back stress, while conventional deadlifts work the posterior chain harder. Neither is inherently better — your body structure and mobility determine which suits you best.
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