FormTwin › Exercises › Sumo Deadlift

What muscles does the Sumo Deadlift work?

The sumo deadlift uses a wide stance and upright torso to shift load onto the quads, glutes and adductors while easing lower-back demand.

Primary muscles worked

Secondary muscles worked

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How to do the Sumo Deadlift

  1. Take a wide stance with toes turned out, shins near the bar.
  2. Grip inside your knees, arms vertical.
  3. Drop the hips, chest up, and pull the slack out of the bar.
  4. Drive the floor apart with your feet and stand tall.
  5. Lock out by squeezing the glutes, then lower under control.

Common mistakes

Variations

Conventional deadliftSumo Romanian deadliftDeficit sumo deadlift

Frequently asked questions

Sumo vs conventional deadlift — what muscles differ?

Both build the whole posterior chain, but the sumo's wide stance and upright torso shift more load onto the quads, glutes and adductors and reduce lower-back stress, while the conventional pull hits the hamstrings and erectors harder.

Is the sumo deadlift easier?

It's not easier — it's different. The shorter range of motion can let some people lift more, but it demands strong hips, adductors and quads and a lot of tension off the floor.

Does the sumo deadlift work your inner thighs?

Yes. The wide stance means the adductors (inner-thigh muscles) work hard to help extend the hips and keep the knees out, more so than in a conventional deadlift.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.