Hamstrings exercise

Sumo Deadlift

How to do the Sumo Deadlift with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Bend at the hips to lower and grab the bar. Make sure your back is flat in this bottom position and be careful not to round it at any point during the…
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Illustration showing the Sumo Deadlift
Targets

Muscles worked

Hamstrings muscle Hamstrings Primary Glutes muscle Glutes Primary Lower Back muscle Lower Back Secondary
Gear

Equipment

Barbell Barbell
Technique

How to do the Sumo Deadlift

  1. 1 Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Bend at the hips to lower and grab the bar. Make sure your back is flat in this bottom position and be careful not to round it at any point during the exercise.
  2. 2 Drive through your heels and extend your knees and hips to lift the bar to mid-thigh height. Pull your shoulders back at the top of the move, then carefully lower the bar back to the ground, still being mindful not to round your back. Repeat.