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glutesadvancedReviewed by Dr. Ananya Iyer, DPT

Sumo Deadlift

Wide-stance deadlift emphasizing glute drive and adductors while reducing spinal shear.

Recommended Sets3–4 Sets
Rep Range5–8 Reps
Rest Period150s Rest
Equipmentbarbell

3D Visual Form & Technique Demonstration

Biomechanically verified form execution and joint angle cues.

Official Video Tutorial · 3D Biomechanics & Form DemonstrationWatch on YouTube
How to Execute the Sumo Deadlift

Stand with wide stance, toes pointing outward at roughly 45 degrees. Hinge and descend keeping torso relatively upright, gripping bar inside legs.

  • Primary Muscle: GLUTES
  • Secondary Synergists: LEGS, BACK
  • Rest Interval: 150 seconds between sets

Sumo Deadlift Anatomy Activation

Primary motor unit recruitment for glutes with secondary synergist stabilizers.

Primary (glutes)
Secondary Synergists
Anterior (Front View)
Anterior Muscle Recruitment: glutesFront anatomical silhouette highlighting glutes in orange as active agonist.
Secondary / Stabilizer View
Posterior (Back View)
Posterior Muscle Recruitment: glutesBack anatomical silhouette highlighting glutes in orange as active agonist.
● Primary Target View
Anatomical PlaneSagittal & Transverse Planes
Primary KinesiologyHip Extension & External Rotation
Biomechanical VectorPosterior-lateral hip drive to full lockout
Active Anatomy:Primary: glutesSynergist: legsSynergist: back
Figure: Biomechanical muscle recruitment model for glutes. Highlighted in orange is the primary agonist motor unit; highlighted in blue are synergistic stabilizing groups (legs, back).

Step-by-Step Execution Guide

1

Stand with wide stance, toes pointing outward at roughly 45 degrees.

2

Hinge and descend keeping torso relatively upright, gripping bar inside legs.

3

Push floor apart through heels and drive hips forward to lockout.

Common Mistakes & Form Fixes

Hips shooting up before bar leaves floor.

Knees caving inward.

Biomechanical Safety & Injury Warning

Keep bar touching shins during the entire upward pull.

Alternative Exercises & Swaps

If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:

Conventional Barbell Deadliftback
View Form
Barbell Hip Thrustglutes
View Form
Rohan Varma, CSCS
Authored By
Rohan Varma, CSCSHead Strength Coach & Biomechanics Lead
Dr. Ananya Iyer, DPT
Medically Reviewed By
Dr. Ananya Iyer, DPTChief Medical & Biomechanics Reviewer
Last Reviewed & Verified: 2026-03-29
Read our Medical Fact-Checking Standards
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