Dumbbell Sumo Deadlift
Hinge · glutes · beginner
Start
FinishHow to do it
Stand with a wide stance and toes turned out, hold one dumbbell vertically between the legs, then sit the hips down and back to lower it toward the floor and stand by driving the hips forward.
Muscles worked
Primary: glutes · Also works: hamstrings, adductors, quads
Equipment
Dumbbells
Common mistakes
- Letting the knees fall inward as you stand, which kills the glute drive and stresses the joint
- Rounding the upper back to reach the dumbbell rather than sitting the hips lower
- Turning the toes forward in a wide stance, which pinches the front of the hip
Variations
- Stand on plates for extra range
- Two dumbbells inside the feet
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a lower back problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Hip Thrustglutes
- Glute Bridgeglutes
- Kettlebell Swingglutes
- Banded Hip Abductionglutes
- Single-Leg Glute Bridgeglutes
- Feet-Elevated Glute Bridgeglutes
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