Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift


This exercise involves using a dumbbell to perform a sumo-style deadlift, which targets the legs, glutes, and lower back muscles. The sumo stance involves a wider stance with toes pointed outwards, allowing for a greater range of motion and activation of the inner thigh muscles.

Muscle Group

Equipment Required

Dumbbell Sumo Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing outwards.
  2. Hold a dumbbell in each hand with your palms facing your body.
  3. Bend your knees and lower your hips until your thighs are parallel to the ground.
  4. Keep your back straight and your chest up.
  5. Slowly lift the dumbbells by straightening your legs and pushing your hips forward.
  6. Pause at the top of the movement and squeeze your glutes.
  7. Lower the dumbbells back down to the starting position by bending your knees and lowering your hips.
  8. Repeat for the desired number of repetitions.

Dumbbell Sumo Deadlift Form & Visual

Dumbbell Sumo Deadlift

Dumbbell Sumo Deadlift Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, glutes, and calves
  • Improves overall balance and stability
  • Increases core strength and engages the abdominal muscles
  • Can help improve posture and reduce lower back pain
  • Can be modified to target different muscle groups or increase difficulty
  • Can be done with minimal equipment and in a variety of settings

Dumbbell Sumo Deadlift Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Lower back
  • Core

Dumbbell Sumo Deadlift Variations & Alternatives

  • dumbbell sumo deadlift
  • barbell sumo deadlift
  • kettlebell sumo deadlift
  • trap bar deadlift
  • single-leg dumbbell deadlift