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Last updated February 2, 2026
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Sumo Deadlift (Smith)
Set a wide stance in the Smith machine. Grip inside your legs. Drive your hips down and forward to lift the bar. Great for learning the sumo form safely.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
quads
Secondary
inner thigh (large)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position the Smith machine bar at an appropriate height, usually around mid-thigh level.
- Stand with your feet wider than shoulder-width apart, with your toes pointed slightly outward.
- Step 2Position Your Body
- Step under the bar and position it across your hips, ensuring it rests comfortably on your body.
- Engage your core and keep your back straight while setting your grip on the bar.
- Step 3Unrack the Bar
- Lift the bar off the safety catches by straightening your legs and standing tall.
- Take a step back to create space for the lift, ensuring your feet remain in the correct stance.
- Step 4Lower Your Body
- Bend your knees and lower your hips down and back, maintaining a straight back and engaged core.
- Keep your chest up and ensure your knees track over your toes as you descend.
- Step 5Lift the Bar
- Push through your heels to lift your body back up to the starting position.
- Squeeze your glutes at the top of the movement while keeping your core tight.
- Step 6Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully step forward to re-rack the bar onto the safety catches.
- Ensure you are stable before releasing your grip on the bar.