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

Similar Exercises