Exercise guide
Sumo Deadlift
The Sumo Deadlift uses a wide stance with the hands positioned inside the legs. The hamstrings are listed as the primary muscle group, while the adductors, glutes, quadriceps, back, traps, and forearms all contribute to moving and stabilizing the bar.
Training context
How the Sumo Deadlift Differs
Compared with a narrower conventional stance, the sumo position places the hips closer to the bar and requires more room for the knees to track outward. Stance width and toe angle should support a strong starting position rather than being widened simply to shorten the lift.
Use the same stance, grip, and bar position when comparing sessions. A repetition ends with the hips and knees extended while the torso remains controlled, not with an exaggerated backward lean.
Technique overview
Push the floor apart as the bar rises
Set the feet wide enough for the arms to hang inside the legs and position the bar over the midfoot. Brace, lower the hips into a strong start, and keep the bar close as the hips and knees extend together. Maintain pressure through the full foot and let the knees track with the toes. Lower the bar by reversing the movement under control.
Treat this as an overview and use a range, pace, and setup you can control.