Legs
Sumo Romanian Deadlift
A wide-stance hinge variation designed to target the inner thighs and glutes while minimizing lower back strain.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet wider than shoulder-width apart and point your toes outward at approximately a forty-five-degree angle.
Grip the barbell with your hands positioned inside your knees using an overhand grip.
Hinge at your hips by pushing them backward while maintaining a slight bend in your knees and a neutral spine.
Lower the weight slowly along your shins until you feel a deep stretch in your hamstrings and adductors.
Reverse the movement by driving your hips forward and squeezing your glutes until you reach a fully upright position.
Maintain a constant gaze toward the floor a few feet in front of you to keep your neck aligned with your spine.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back during the descent
- Allowing the knees to cave inward during the lift
- Squatting the weight down rather than hinging the hips
- Letting the barbell drift too far away from the shins
- Hyperextending the spine at the top of the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.