GlutesQuadsHamstringsBackForearmsBarbellintermediate
Sumo Deadlift
The sumo deadlift uses a wide stance with toes turned out, placing more emphasis on the glutes and quads while reducing the range of motion compared to conventional deadlifts.
How to Perform
1
Take a wide stance (1.5-2x shoulder-width) with toes turned out 30-45 degrees.
2
Grip the bar with a narrow, shoulder-width grip between your legs.
3
Push your knees out hard to open your hips.
4
Drive through the floor by spreading it apart with your feet.
5
Lock out by driving your hips forward and squeezing your glutes.
Common Mistakes to Avoid
Knees caving inward — push them out over your toes.
Hips rising too fast, turning it into a stiff-leg pull.
Stance too wide for your hip mobility.
Muscle Activation
Glutes75%
Quads50%
Hamstrings45%
Back35%
Forearms25%
Variations
Conventional DeadliftSumo Stance Squat
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