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The Sumo Deadlift is a lower body exercise that primarily targets the hamstrings but also works the adductors, forearms, glutes and lower back. This is a compound exercise which is well suited to intermediate lifters.




  • Stand with your legs wider than shoulder width apart (about in line with the outermost marks on the bar) with your toes pointing outwards.
  • Grip the bar with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position.
  • Stand up by straightening your legs and squeezing your glutes to lift the bar.
  • Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted.

Leg Muscle Diagram.

Leg Muscles