Gluteus Maximus, Hamstring

Sumo Deadlift

Sumo Deadlift


It’s a compound exercise, which means it works multiple muscle groups at once. The sumo deadlift variation targets the quads, glutes, inner thighs, and hamstrings while also engaging the core. The sumo is also an excellent exercise for improving hip mobility and flexibility

Start Position

Stand with a wide stance next to the barbell, with your feet and knees pointing out to the sides in the same direction Flex your hips and grasp the bar with a shoulder-width pronated grip Arms should be vertical to the floor with the elbows fully extended Keep the bar over midfoot and raise the chest All repetitions begin from this position

Movement Phases

With the chest held out, shoulders held back, and elbows fully extended, extend the hips and knees to stand up with the weight Keep the bar in contact with the front of the thighs as it is lifted Fully extend the hips and knees The bar should be lowered in a straight line over the midfoot

Breathing Guidelines

Breathing Guidelines: Inhale during the downward movement and exhale after the sticking point of the upward movement.

Notice: The head should be in neutral position Do not shrug or lean back at the top of the movement Keep your feet flat on the floor, and your feet and knees pointing in the same direction To improve your grip when lifting heavy, use a mixed grip (one hand over, one hand under)

Muscles Involved

Primary muscles: Hamstrings, Gluteus Maximus

Secondary muscles: Spinal erectors, Quadriceps

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