Sumo Deadlift
The Sumo Deadlift primarily works the Adductor Longus, Adductor Magnus, Gluteus Maximus, with secondary activation of the Rectus Femoris, Vastus Lateralis, Vastus Medialis and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a barbell compound exercise at intermediate difficulty.
Deadlift with wider stance and hands inside legs emphasizing adductors.
| Equipment | Barbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Squat |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Adductor Longus, Adductor Magnus, Gluteus Maximus |
| Secondary | Rectus Femoris, Vastus Lateralis, Vastus Medialis |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Adductor Longus (adductors)
- Primary Muscle Adductor Magnus (adductors)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Vastus Lateralis (quadriceps)
- Secondary Muscle Vastus Medialis (quadriceps)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Position bar on upper back across trapezius. Grasp barbell with overhand grip, hands shoulder-width apart. Execution: Bend at hips and knees, lowering body until thighs are parallel to floor. Drive through feet to return to standing position. Repeat. Comments: Maintain control throughout movement to fully engage the Adductor Magnus, Adductor Longus, Gluteus Maximus.
Alternative Exercises
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