What muscles do Sumo deadlifts target?

Sumo deadlifts target your glutes more than other deadlift variations due to the hip and food placement. They also work the front and back of your thighs (quads and hamstrings) as well as your lower back (spinal erectors) and your trapezius (upper back).

How to do a Sumo deadlift?

Start with a wide feet stance and toes pointing out. Bend your hips and knees and grab the barbell (elbows inside your knees, one palm up and one palm down).

Your back is flat, your shoulders are above the bar and your shins are perpendicular to the floor.

Driving through your heels, extend your hips and knees to pull the bar up to your hip bones. Keep your chest up and shoulders down. Bend your hips to bring the bar back down in a controlled movement.

Video Demo 

Pro tips

  • Imagine pulling your hips down to the bar whilst keeping your core tight.

  • Your knees need to be pushed out wide for your torso to stay more vertical than for a conventional deadlift.

How to tell if you’re doing it right?

You’re driving through your feet and pulling the bar at the same time. The bar doesn’t touch your knees but stays close to your body.