hamstrings · Barbell · Intermediate
Sumo Deadlift
The sumo deadlift uses a wide stance and turned-out feet, which recruits the glutes and inner thighs more than a conventional pull. It is the deadlift most people choose for glute growth.
Why it's in a glute program: The glute-biased deadlift.
How to do the sumo deadlift
- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Form cues
- Wide stance, toes out, shins vertical.
- Knees pushed out over the toes.
- Drive the hips through to lockout.
Muscles worked
Primary: hamstrings. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the sumo deadlift
In Glute Max this exercise appears in 2 of the coach-built programs, including Round & Lift Blueprint — 4 Day, Shelf Factory — 6 Day. Every program shows the animated form guide above on the workout screen.
