Sumo deadlift
The sumo deadlift uses a wide stance and an upright torso, shifting work toward the quadriceps and adductors and reducing the load on the lower back compared with the conventional deadlift. The evidence is biomechanical (EMG, joint moments, models); no long-term trial has measured muscle growth from sumo deadlifts specifically.
What the science says
- More quadriceps, less lower-back moment than conventional Moderate evidence
Escamilla et al. (2002) found greater vastus medialis, vastus lateralis and tibialis anterior activity in the sumo deadlift and more medial gastrocnemius in the conventional one. Cholewicki et al. (1991) estimated about 10% lower moment and 8% lower shear at L4/L5 in sumo among competitive powerlifters, and Hanen et al. (2025) found higher hip-extension moments and biceps femoris activity in the conventional style.
- Loads the adductors heavily Moderate evidence
Collings et al. (2026) ranked both the sumo and conventional deadlift in the top tier for the ischiocondylar part of the adductor magnus and the gracilis, using an EMG-assisted model.
- Muscle growth not measured directly Limited evidence
No long-term trial has compared hypertrophy between sumo and conventional deadlifts; any choice between them for size rests on biomechanics, comfort and individual build.
How to do it
Muscles trained: glutes, quadriceps, adductors, hamstrings, erector spinae
- Take a wide stance with toes turned out so the shins are close to vertical.
- Grip the bar inside the knees with arms hanging straight.
- Push the knees out in line with the toes.
- Brace, keep the chest up and back flat, with the bar against the legs.
- Push the floor apart and stand up, locking hips and knees together.
How to apply it
Program it like any main lift: heavy, low-rep sets for strength, moderate reps for size, with long rests and steady load increases.
Who should be careful
A heavy free-weight lift: learn it with light loads, stop sets when the back rounds, and progress gradually. The wide stance can strain the groin or hips in people with limited hip mobility. Anyone with back or hip pain should have a physician or physical therapist set their training.
Frequently asked questions
Is sumo or conventional better?
Neither, overall: sumo shifts work toward the quads and adductors with less lower-back moment, while conventional uses more hip extension and hamstrings. No trial has compared growth between them.
Is the sumo deadlift easier on the back?
Biomechanically, somewhat: one analysis of powerlifters estimated about 10% lower lower-back moment in sumo.
Does the sumo deadlift build muscle?
It loads the glutes, quads and adductors heavily, but no long-term trial has measured hypertrophy from it specifically.
Scientific references
More exercises
- Back squat Strong evidence
The barbell back squat reliably builds the quadriceps, glutes and adductors and is one of the best-studied lower-body exercises in training research.
- Front squat Moderate evidence
The front squat holds the bar on the front of the shoulders, which keeps the torso more upright and loads the knees less than the back squat while recruiting the thigh muscles about as much.
- Bulgarian split squat Moderate evidence
The Bulgarian (rear-foot-elevated) split squat trains one leg at a time and builds the quads and glutes with far less load on the bar than a back squat.
- Leg press Strong evidence
The leg press builds the quadriceps about as well as free-weight squats and also grows the glutes and adductor magnus, with no balance or spinal-loading limit.
- Hack squat (machine) Moderate evidence
The machine hack squat lets you squat deep on a fixed track with your back supported, which makes it easy to push the quads close to failure.
- Lunges Moderate evidence
Lunges (forward, reverse or walking) train the quads and glutes one leg at a time and highly activate the glutes.