Sumo Deadlift

Start

Finish

How to do it

Take a wide stance with the toes turned out and the shins close to the bar, grip inside the legs, then push the floor apart with the feet and stand the bar up close to the body.

Muscles worked

Primary: glutes · Also works: adductors, quads, hamstrings, traps

Equipment

Barbell, Full gym

Common mistakes

• Letting the hips shoot up first so it turns into a stiff-leg pull off the floor
• Letting the knees cave inward rather than pushing them out over the toes the whole way
• Starting with the hips too low, which makes the bar hit the knees on the way up

Variations

• Semi-sumo stance if the hips feel pinched
• Deficit sumo standing on a plate
• Paused just below the knee

Can't do this one? Swap it for

• Conventional Deadlift
• Trap Bar Deadlift
• Dumbbell Sumo Deadlift
• Kettlebell Deadlift

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