Sumo Deadlift

Intermediate Level of Difficulty

The sumo deadlift is a lower body strength exercise that targets the glutes, hamstrings and lower back.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Barbell


A barbell is a piece of exercise equipment used in weight training, weightlifting and powerlifting. Barbells range in length from 4 feet (1.2 m) to 8 feet (2.4 m) and vary in diameter.

Exercise Instructions

sumo deadlift - step 1

Step 1

Start in a wide sumo stance with your toes turned out and your shins making contact with the bar.

sumo deadlift - step 2

Step 2

Push your knees out over your toes, bend forward at the hip and lower yourself down to the bar until you can grab it in your hands.

sumo deadlift - step 3

Step 3

Keep your chest proud and drive through your heels to pull the bar off the floor. Fully extend your hips and knees at the top.