LEGS · COMPOUND
Dumbbell Sumo Deadlift
A wide-stance dumbbell deadlift with strong glute and adductor involvement.
Primary musclesGlutes, Adductors, Hamstrings
Secondary musclesQuads, Core
EquipmentDumbbell
DifficultyBeginner · Hinge
How to perform
- Take a comfortable wide stance and hold the dumbbell between the legs.
- Brace and lower into a controlled hinge.
- Drive the feet into the floor to stand.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the glutes as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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