Exercise library / Sumo Deadlift
Compound · Hinge
Sumo Deadlift
Sumo Deadlift is a compound hip hinge movement for the glutes, hamstrings, and back. Hinge at the hips rather than squatting down, keeping your spine neutral and the load close to your body as your hips travel back and snap through. Your quads and core assist throughout the movement.
Primary muscles
Glutes, Hamstrings, and Back
Secondary muscles
Quads and Core
Equipment
Barbell
Movement pattern
Hinge
Type
Compound (multi-joint)
Substitutions
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Conventional Deadlift
Same hinge pattern · also trains the back, hamstrings, and glutes.
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Trap-Bar Deadlift
Same hinge pattern · also trains the back and glutes.
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Romanian Deadlift
Same hinge pattern · also trains the hamstrings.
Get a plan that programs Sumo Deadlift for you
FitCoach logs what you lift, learns how you progress, and slots Sumo Deadlift into your week at the right volume and load — add FitCoach to Claude and say “plan my week.”
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