Which muscles does the sumo deadlift work?

The sumo deadlift mainly works your glutes, quadriceps and adductors. It also involves your lower back.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the sumo deadlift in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Sumo Deadlift: how to do it and muscles worked

The sumo deadlift mainly works your glutes, quadriceps and adductors, with help from your lower back. You need a barbell.

Muscles worked

Main

Helping

Lower back

How to do the sumo deadlift

1
Stand with a wide stance, toes pointed out about 45 degrees, and the bar over mid-foot. Grip the bar inside your knees with a flat back, chest up and arms straight.
2
Brace your core and push your knees out as you drive the floor away, standing up with the bar close to your body. Lock out with hips through.
3
Lower under control by pushing hips back and keeping knees out. Take a breath and reset your brace before each rep.

Form tip: Keep your knees tracking over your toes and your chest up; do not let your hips shoot up before the bar moves.

Common questions

Which muscles does the sumo deadlift work?: The sumo deadlift mainly works your glutes, quadriceps and adductors. It also involves your lower back.
What equipment do I need for the sumo deadlift?: You need a barbell.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the sumo deadlift in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.