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All glutes exercisesGlutes · Gym

Sumo Deadlift

Wide stance with hands inside the legs. Shortens range of motion and loads the hips.

IntermediateBarbell4 × 5–8
Sumo Deadlift demonstration thumbnail — How To Sumo Deadlift (The RIGHT Way) | Jordan Syatt
Glutes / hamstringsBarbell

Sumo Deadlift

Demo · Mind Pump TV

Verified Sumo Deadlift demonstration by Mind Pump TV. Click to play.

How to do the Sumo Deadlift

  1. 1Feet wide, toes out
  2. 2Grip inside legs
  3. 3Drive through heels

Benefits of the Sumo Deadlift

  • Builds strength and size in the glutes / hamstrings through a full, controlled range of motion
  • Also trains quads, back as supporting movers
  • Loads heavy and progresses in small increments, so strength gains are measurable
  • A solid mid-level progression once the basic pattern is clean

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services