Hamstrings
Sumo Romanian Deadlift
The Sumo Romanian Deadlift is a strength exercise with a barbell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 21%, hamstrings (biceps femoris) 21% and hamstrings (semitendinosus/-membranosus) 17%.
How to do it
- Take a barbell from a rack and stand with a wide stance, toes turned out.
- Hold the bar in front of the thighs with the hands inside the legs, palms facing you.
- Unlock the knees slightly, pushing them out over the toes.
- Push the hips back and slide the bar down until you feel a stretch in the hamstrings and inner thighs.
- Drive the hips forward to stand tall again.
Tips
- Keep the knees pressed out so they stay in line with the toes.
- The wide stance limits depth, so stop where your back is still flat.
Common mistakes
- Letting the knees drift inward.
- Squatting down between the legs instead of hinging.
- Rounding the back to go deeper.
Muscles worked by the Sumo Romanian Deadlift
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Wide stance adds adductors. Hinging at the hips with nearly straight knees loads the hamstrings in a long position together with the glutes; the erectors hold the spine neutral.
Sumo Romanian Deadlift alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
- Dumbbell Romanian Deadlift
- Kettlebell Romanian Deadlift
- Romanian Deadlift from Deficit
- Romanian Deadlift Pause
Frequently asked questions
What muscles does the Sumo Romanian Deadlift work?
Mainly the gluteus maximus, hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The adductors and spinal erectors (lower back) assist.
Is the Sumo Romanian Deadlift good for beginners?
The Sumo Romanian Deadlift is rated intermediate. If you are new, learn the Band Romanian Deadlift first and build up from there.
What is a good alternative to the Sumo Romanian Deadlift?
For example the Band Romanian Deadlift, Cable Romanian Deadlift and Hip Hinge. They train mostly the same muscles, some with different equipment.
How do you make the Sumo Romanian Deadlift harder?
Add weight or reps, or move on to the Snatch Grip Romanian Deadlift and Single Leg Barbell Deadlift.
Sources
- Bourne et al. 2017, Br J Sports Med 51(13):1021-1028 (hamstring exercise selection)
- Vigotsky et al. 2015, PeerJ 3:e708 (good morning)
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