Sumo Deadlift Guide
- Exercise Type: Compound - engages and works multiple muscle groups at the same time.
- Targeted Muscle Groups:
- primary: quadriceps, hamstring, gluteal, lower back
- secondary: trapezius, adductor, abductors, erector spinae
- tertiary: calves, forearm
- quaternary: abs, obliques
How to perform?
The sumo deadlift is a variation of the conventional deadlift, in which the lifter adopts a wider stance and places their hands inside their legs. This exercise places more emphasis on the glutes and inner thighs, while also reducing the range of motion required by the lower back. The primary muscles targeted include the glutes, quads, and hamstrings, while the erector spinae, adductors, abductors, and traps act as secondary muscles. The calves and forearms may also be engaged to a lesser extent.
Variations
Deadlift
compoundDeficit Deadlifts
compoundPause Deadlift
compoundBlock Deadlift
compoundRomanian deadlift (Stiff Legged Barbell Deadlift)
compound
Similar Exercises
Alternating Lunges
compoundATG Squat
compoundBarbell Glute Bridge
compoundBodyweight Booty Donkey Glute Kicks With Pulses
compoundBulgarian Split Squats
compoundCable Romanian Deadlifts
compoundClose-Stance Barbell Squat
compoundDumbbell Sumo Squats
compoundFront Barbell Squat
compoundFront Loaded Cable Squat
compoundFront Rack Reverse Lunge
compoundHack Squat
compoundHeel-Elevated Front Squat
compoundHigh Bar Squat
compoundHip Thrust
compoundJump squat with pulse
compoundKettlebell Deadlift
compoundLeg Press
compoundLeg Press with Resistance Bands
compoundLunges
compoundNautilus Chest Press
compoundPause Squat
compoundPit Shark Squat
compoundPlank to jump squat
compoundPoliquin Step-Up
compoundRack Pulls
compoundReverse Hack Squat
compoundReverse Hyper Extensions
compoundRowing-Machine Hip Thrust
compoundSafety Bar Close-Stance Squat
compoundSide Push-Ups
compoundSingle-Leg Kettlebell Deadlift
compoundSingle Leg Press
compoundSissy Squats
compoundSmith Machine Bulgarian Split Squat
compoundSmith machine deadlift
compoundSmith machine front squat
compoundSmith Machine Lunges
compoundSmith Machine Squat
compoundSmith Machine Stiffed Leg Deadlift (RDL)
compoundSquat
compoundSquat Jumps
compoundSquat Static Holds
compoundSquat with Core Twist
compoundStep ups
compoundSumo-Stance Barbell Squat
compoundWalking Barbell Lunge
compoundWalking Dumbbell Lunge
compoundWeighted Sissy Squats
compoundBanded Bent Over Glute Kickbacks with Hold
isolationBanded Booty Donkey Glute Kicks With Pulses
isolationBanded Kneeling Glute Kickbacks with Hold
isolationBent Over Standing Cable Kickback
isolationBodyweight Kneeling Glute Kickbacks with Hold
isolationBodyweight Standing Glute Kickback
isolationBodyweight Standing Glute Kickback with Hold
isolationBooty Bodyweight Donkey Glute Kicks
isolationBooty Bodyweight Donkey Glute Kicks with Hold
isolationDumbbell Hamstring Curl
isolationGlute Cable Kick Backs
isolationGlute Kick Backs With Band
isolationGlute Kick Backs With Band with Hold
isolationGlute Machine Kick Backs
isolationHyper Extensions
isolationKneeling Cable Kickbacks
isolationKneeling Cable Kickbacks with Hold
isolationLeg Lift Circles
isolationLeg Lifts With Cris-Cross Movement
isolationMachine Lying Leg Hamstring Curls
isolationMachine Single Leg Hamstring Curls
isolationPlank jacks
isolationQuad Extensions (Leg Extensions)
isolationSeated Leg Hamstring Curl
isolationSeated Single Leg Hamstring Curls
isolationSingle Legged Glute Pushdowns
isolationSingle-Leg Quad Extensions
isolationSquat Hold
isolationSquat Walk
isolationStanding Cable Glute Kickbacks
isolationStanding Cable Glute Kickbacks with Hold
isolationStanding Single Leg Hamstring Curl
isolationSuperman
isolationBanded Booty Band Donkey Glute Kicks with Hold
isometricBanded Standing Glute Kickback with Hold
isometricBodyweight Bent Over Glute Kickbacks with Hold
isometricPlank Kickbacks
isometricReverse static plank
isometricWall Sits
isometricCycling Machine
cardioJogging-Treadmill
cardioWalking-Treadmill
cardioProwler Sled
plyometric