glutes intermediateAI Tracked

Sumo Deadlift

Wide-stance deadlift. More glute and quad emphasis than conventional. Builds strength and size in the glutes and supporting muscles. Engages multiple muscle groups for efficient training. Develops functional strength that transfers to daily activities.

How to Do Sumo Deadlift: Step by Step

  1. Wide stance, toes pointed out
  2. Grip bar inside knees
  3. Push knees out, chest up
  4. Drive through the floor, lock hips at top

Common Mistakes to Avoid

  • Hips shooting up first
  • Knees caving inward
  • Rounding the back

Sumo Deadlift Tips

  • Focus on the mind-muscle connection — think about the target muscle working
  • Control both the lifting and lowering phases for maximum muscle activation
  • Use a tempo of 2 seconds up, 1 second pause, 2 seconds down for best results

Muscles Worked

glutesquadshamstrings
Equipment barbell
Tracking Count reps

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