If you’re observing someone doing a deadlift at the gym, the exercise might seem suspiciously simple at the outset. After all, all they’re really doing is picking up a weight and then putting it back down again. But within that up-and-down motion is a series of small, intentional, and super important cues to enhance the move’s effectiveness and prevent injury—all of which might vary depending on which type of deadlift you do, either with a sumo or traditional stance. 

So, what’s a sumo deadlift, and how does it differ from a regular one in terms of muscles worked and overarching benefits? Here, experts break down sumo deadlifts, including how to do one safely and effectively. 

What Is a Sumo Deadlift? 

A sumo deadlift is a deadlift variation done with a wider stance and more external rotation than a conventional deadlift, explains Peloton instructor Camila Ramón. During a sumo deadlift, you’re standing with your feet wider than shoulder-width apart and your toes turned out slightly. Sumo deadlifts are often used as an alternative to conventional deadlifts in many workout programs, Camila adds.

Sumo Deadlifts vs. Conventional Deadlifts 

Both sumo and conventional deadlifts ultimately help you work toward the same goal: Build upper- and lower-body strength. But there are slight differences that make the two moves distinct, says Meg Scanlon, powerlifting and sports performance coach.

“The main difference between the sumo and conventional deadlifts, visually, will be how wide your legs are and where you place your hands,” she explains. “For sumo, the feet are wider, and you grip the bar inside of your legs. For the conventional deadlift, in which feet are about hip-distance apart, you grip the bar outside of your legs.” 

As for whether a sumo deadlift or conventional deadlift is “better,” Scanlon says that it depends on a handful of factors. “From a training standpoint, conventional deadlifts will demand more from your back and hamstrings, whereas the sumo will place a heavier demand on your hip adductors [inner thighs] and quads.” 

In that sense, sumo deadlifts might put less stress on your lower back if you have an existing injury (or just haven’t mastered form for a conventional deadlift quite yet), Scanlon points out. And if you’re looking to really up your one rep max or compete in a sport like powerlifting, for example, sumo deadlifts might be your go-to simply because they often allow for heavier loads, she says.

“The foot positioning is wider, creating a shorter range of motion that allows people to get closer to the bar, typically resulting in an opportunity for a heavier lift,” Camila explains. Put simply, you don’t have to lift the bar as high off the ground to get to a straight position, making it easier to lift more weight.

Which Muscles Do Sumo Deadlifts Work?

With deadlifts—be it sumo or conventional stance—you’re going to get a major bang for your buck, muscle activation-wise, says Jason Machowsky, registered clinical exercise physiologist, board-certified sports dietitian, and certified strength and conditioning specialist. But because your feet are spread further apart in a sumo stance, you’ll use slightly different muscles in a sumo deadlift than you would in a regular one. 

“Traditional deadlifts require more hip hinge forward to back, while the sumo requires more lateral/rotational hip range of motion to ‘get wide,’” he notes. “Also, with the wider and slightly turned-out position of the feet, you are going to be utilizing the quads and adductors more than you would on a traditional deadlift, which is more focused on the glutes and hamstrings. That being said, the glutes and hamstrings are also working quite well on the sumo.” 

Here’s a breakdown of the muscles a sumo deadlift works:

How to Do a Sumo Deadlift Properly

While the most common way to perform a sumo deadlift is with a barbell, you can also do the move with kettlebells or dumbbells (shown below), Scanlon says. Here’s how to execute the move properly, per Camila and Scanlon.

4 Critical Sumo Deadlift Form Tips to Keep In Mind

Again, despite being a seemingly simple exercise, deadlifts—whether sumo or conventional—can be particularly tricky moves to master. Here are a few crucial form tips to keep in mind to avoid injury and reap the benefits of the move. 

Don’t Make It a Squat

A sumo deadlift is not the same movement pattern as a sumo squat. Per Scanlon, this is one of the biggest sumo deadlift issues she sees; your starting position should be nowhere near as deep as it is in a squat. “Despite the feet being wider, it is still a hinge and not a squat,” she explains. This typically happens when you set up for the exercise with your hips too low (and your hips rise before the bar leaves the floor). “This puts a lot of strain on the lower back,” Scanlon adds. 

Keep Your Weight Centered Over Your Feet

“One mistake I see is people trying to pull sumo like a conventional deadlift just with their feet wider, and end up too far back in their heels and unable to produce proper pushing force into the floor,” Scanlon says. “In this case, they would still have a lot of lower back strain in their lift.” Instead, remember to keep your weight centered over your feet. The bar should travel in a straight line from the floor directly up to the final position in front of your hips.

Focus on Maintaining Tension

Camila says that the key to a successful sumo deadlift is making sure your entire body—from your shoulders through your arms and down to your feet—is taut and those muscles are all simultaneously engaged.  

Avoid Overextending at the Top

It might be tempting to lean back with the barbell at the top of a deadlift, but try to resist, Camila says—you could risk injury. Instead, focus on squeezing your glutes at the top and keeping your core engaged.

The Benefits of Doing Sumo Deadlifts

Aside from being a particularly fun strength move (there’s a major rush associated with deadlifts, as competitive lifters or any strength fan can attest to), there is a trove of health benefits associated with sumo deadlifts. Here are three key advantages:

How to Add Sumo Deadlifts to Your Routine

If you’ve been doing conventional deadlifts for a while and are looking to switch to sumo, make the transition slow and light, Scanlon says. She recommends starting with just a barbell (no weight added) or light dumbbells or kettlebells to ensure you’ve mastered the movement pattern. Getting your form down is crucial before tacking on heavier weights. 

She adds that it might be helpful to strengthen your adductors, too, as they’re primary movers in a sumo deadlift (unlike a conventional deadlift). You can do this via inner-thigh exercises like a Copenhagen plank or by using the adductor machine. 

Importantly, with both sumo and conventional deadlifts, mastering a hip hinge is crucial. 

Last, be patient. A sumo deadlift is going to feel a heck of a lot different than a conventional one. But once your muscles get the hang of this novel motion, you’ll start upping your weight and challenging yourself in new ways.

You'll find dumbbell sumo deadlifts and kettlebell sumo deadlifts in full body and lower body strength classes on the Peloton App, or work on your barbell skills with a workout or program in the Peloton Strength+ app.