Muscles Worked
Learn more in the Glutes training guide →
Primary
Glutes
Secondary
Hamstrings
Quads
Back
Adductors
Highlighted muscles
How To Perform
- 1 Take a wide stance with feet 1.5–2x shoulder-width. Toes point out at 30–45 degrees.
- 2 Grip the bar inside the legs, knees pushed out over toes.
- 3 Maintain a more upright torso than conventional.
- 4 Drive through the floor, extending hips and knees simultaneously.
Form Cues
- ✓ Push knees out in the same direction as the toes throughout.
- ✓ Keep the chest up — sumo allows a more upright torso.
Common Mistakes
- ✗ Knees caving inward.
- ✗ Back rounding at the start.
- ✗ Starting with the bar too far from the body.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Sumo Deadlift, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Sumo Deadlift should I do?
3–4 sets of 4–8 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Sumo Deadlift target?
Sumo Deadlift primarily targets the Glutes. Secondary muscles include Hamstrings, Quads, Back, Adductors.
Is Sumo Deadlift good for beginners?
Sumo Deadlift is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Sumo Deadlift, 3–5 min of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.