Dumbbell Sumo Deadlift
A wide-stance deadlift with one dumbbell held between the legs. The upright torso and wide stance shift work toward the glutes and inner thighs, and it's an easy deadlift to learn.
Primary muscles
- Glutes (Gluteus Maximus)
- Adductors
Secondary muscles
- Quadriceps
- Hamstrings
- Lower Back (Erector Spinae)
- Forearm Flexors
- Sets
- 3
- Reps
- 10–12
- Rest
- 60–90s
How to perform
Starting position
Stand with feet wide, toes turned out, one dumbbell on the floor between your feet.
Push the hips back and bend the knees out over the toes to grip the dumbbell handle with both hands.
Set a flat back, chest up, arms long.
Push the floor apart with your feet and stand up tall.
Lower the dumbbell to the floor the same way.
Breathing: Breathe in and brace at the bottom, exhale at the top.
Coaching tips
Knees out
Chest up
Squeeze the glutes at the top
Common mistakes
Knees caving in
Rounding the back to reach the dumbbell
Leaning back at the top
Safety notes
Stand the dumbbell on a low step if you can't reach it with a flat back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.