Dumbbell Sumo Deadlift
The dumbbell sumo deadlift uses a wide stance to target the quads and adductors through a vertical pulling pattern. Holding a single dumbbell between the legs provides a comfortable range of motion and is accessible for all training levels.
How to do it
- Stand with feet wide apart and toes pointed outward, holding a single dumbbell with both hands between your legs.
- Hinge at the hips and bend your knees to lower the dumbbell toward the floor.
- Keep your back flat and chest tall throughout the movement.
- Press through your heels and inner feet to return to the standing position.
- Repeat for the desired number of repetitions.
Form cues
- Take a wide stance and point your toes outward.
- Keep your chest tall and your spine neutral.
- Hinge at the hips as you bend your knees.
- Drive through your heels to return to standing.
Breathing: Inhale as you lower the dumbbell toward the floor, and exhale steadily as you press through your feet to stand up.
Common mistakes
- Rounding your lower back during the descent, which places unnecessary strain on your spine.
- Letting your knees cave inward, which reduces engagement in your glutes and adductors.
- Rushing the movement and using momentum instead of controlled muscle engagement.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, adductors.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or unusual discomfort in your lower back or hips, stop the movement and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my legs?
This usually happens if your back rounds or if you bend over too much like a standard deadlift. Focus on keeping your chest up and pushing your hips back.
How wide should my stance be?
Your feet should be significantly wider than shoulder-width with your toes turned out at roughly a 45-degree angle, depending on what feels comfortable for your hips.
Can I do this exercise at home with just one dumbbell?
Yes, holding a single dumbbell vertically between your legs is a great way to perform this exercise safely at home without a full rack of weights.