Sumo Deadlifts
Stand wide with toes out, grip the bar inside your knees. Brace, keep a neutral spine, and drive through your heels to stand tall, keeping the bar close. Builds strength in glutes, hamstrings, and inner thighs.
Updated
Primary muscles: Hamstrings, Glutes, Adductors. Supporting muscles: Quadriceps, Lower Back, Core. Equipment: Barbell.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Set wide stance with toes turned out and brace the core.
- Hinge at the hips while keeping a neutral spine.
- Push the floor away and keep the bar close as it leaves the ground.
- Drive the hips forward without leaning back at the top.
- Return the weight along the same path under control.
- Keep the lats tight so the load stays close.
Watch for
- Low back rounding under load.
- Bar drifting away from the body.
- Knees shooting forward like a squat.
Breathing
Inhale and brace before the hinge, exhale after passing the hardest point.
Tip
Stop the lowering phase when the spine would need to round to go deeper.
Track this exercise in the SmartReps app
Log sets, reps and weight, and follow your progress with the free workout tracker for iOS and Android. AI coaching is available with SmartReps Pro.
Log this exercise in SmartReps
