Glutes exercise

Sumo Deadlift

Deadlift with a wide stance and a grip inside your legs, with more work for glutes and adductors.

How to do the Sumo Deadlift

4 steps, in the order you do them.

Stand with your feet wide apart and toes pointing out, with the bar over the middle of your feet.
Grab the bar with your hands inside your legs, lower your hips and lift your chest, keeping your back neutral.
Push through the floor, opening your knees out, and lift the bar close to your body until you're standing tall.
Lower in a controlled way along the same path and set the bar on the floor.

What goes wrong most often when you do the Sumo Deadlift, and how to fix it.

Your feet are so wide that your knees cave in as you push.
Set your feet as wide as you can while keeping your knees over them, toes turned out.
Your hips rise first and the bar leaves the floor with a rounded back.
Before you pull, lift your chest and push your knees out. Hips and shoulders rise together.
The bar drifts away from your legs and your torso pitches forward.
Tighten your arms and bring the bar against your shins before you pull. Keep it close all the way up.