If you have ever walked up to a barbell and wondered, “Should I stand with my feet wide or narrow to grow my glutes?” you are not alone. It is one of the most common questions we hear in the gym.
You want to get the most out of your workout. You want results you can see in the mirror. But with so much conflicting advice online, it is easy to feel stuck.
Here is the truth: Both deadlifts are amazing exercises. However, if your main goal is building a stronger, better-shaped booty, the way you stand matters. This guide breaks down the “Sumo vs. Conventional” debate in simple terms so you can stop guessing and start growing.
Table of Contents
The Two Contenders: A Quick Overview
Before we pick a winner, let’s look at the difference between these two styles. It really comes down to foot placement and body angle.
1. The Conventional Deadlift
This is the “classic” style.
- Stance: Your feet are hip-width apart (narrow).
- Grip: Your hands are outside your knees.
- Movement: You bend over more, so your chest faces the floor.
- The Feeling: You will feel a big stretch in your hamstrings (the back of your thighs) and your lower back working hard.
2. The Sumo Deadlift
This is the “wide” style.
- Stance: Your feet are very wide, often close to the weight plates, with toes pointed out.
- Grip: Your hands are inside your knees.
- Movement: Your torso stays more upright, almost like a squat.
- The Feeling: You will feel more tension in your hips, inner thighs, and side glutes.
Which One Hits the Glutes Harder?
This is the part you are here for. If we look at how your muscles work during these lifts, we can see some clear differences.
The Case for Sumo Deadlifts
Many fitness experts and glute specialists prefer the Sumo Deadlift for booty building. Here is why:
- Better Hip Activation: Because your feet are wide and toes are pointed out, you have to use your hips to push your knees out. This fires up the glute medius (the upper/side glute) much more than the conventional stance.
- Less Back, More Butt: In a Sumo stance, your back stays straighter. This takes some pressure off your lower spine and shifts the load directly to your hips and legs.
- Range of Motion: While the bar travels a shorter distance, the position forces your glutes to work hard to “lock out” the weight at the top.
The Case for Conventional Deadlifts
Does this mean the Conventional deadlift is bad for glutes? Absolutely not.
- The Glute Max Builder: The Conventional deadlift is fantastic for the glute maximus (the main, large part of the butt).
- The Stretch: Because you bend over more, you get a deep stretch in the posterior chain. However, many people find their lower back gives out before their glutes do.
The Verdict: If you want to target the entire glute area (including the side glutes) and save your lower back, Sumo is often the better choice for pure bodybuilding purposes.
Why “How It Feels” Matters More Than Science
You can read studies all day, but the best exercise is the one that fits your body.
We all have different hip structures. Imagine trying to fit a square peg in a round hole – that is what it feels like when you force a stance that doesn’t fit your skeleton.
- Try the “Comfort Test”:
- Stand up and get into a narrow deadlift position. Squeeze your glutes.
- Now, widen your feet into a Sumo stance. Squeeze your glutes again.
- Which one allowed you to squeeze harder without back pain?
For many people, the Sumo stance allows a stronger “mind-muscle connection” with the glutes because the lower back isn’t screaming for help.
Problem Solving: When to Switch Styles
Are you currently deadlifting but not seeing the glute growth you want? Check this list to see if you should switch to Sumo.
Switch to Sumo IF:
- Your back always hurts: Your lower back feels tight or sore after leg day, but your glutes feel fine.
- You have long legs: People with long legs relative to their torso often find it hard to keep a flat back during Conventional deadlifts. Sumo makes this easier.
- You want “Side Glute” shape: You are looking to fill out the sides of your hips (glute medius).
Stick with Conventional IF:
- You want hamstring growth: You want to build the back of your legs just as much as your glutes.
- You are very mobile: You have great flexibility and can touch your toes easily without rounding your spine.
- Sumo hurts your hips: Some people feel a pinching sensation in their hip sockets during Sumo. If that’s you, don’t force it!
How to Perform the Perfect Glute-Focused Sumo Deadlift
If you have decided to give Sumo a try, use these cues to make sure you are using your glutes, not just your back.
- Widen Up: Place feet wider than shoulder-width. Point toes out at a 30-45 degree angle.
- Wedge In: Don’t just bend over. Imagine pulling your hips down toward the bar (“wedging” yourself in).
- Spread the Floor: As you lift, imagine you are trying to rip the floor apart between your feet. This engages the side glutes instantly.
- Thrust, Don’t Pull: Do not think about pulling the bar up with your hands. Think about thrusting your hips forward to meet the bar.
- The Ugly Squeeze: At the very top, squeeze your glutes as hard as possible (like you are pinching a penny).
Conclusion: The Booty Center Verdict
There is no single “magic” exercise, but choosing the right variation can fast-track your results. At Booty Center, we specialize in glute development, and we have seen time and time again that technique is the difference between average results and a total transformation.
As your trusted resource for lower-body training, our consensus is clear: while the Conventional deadlift is a powerhouse for overall strength, the Sumo Deadlift is often the superior tool for targeting the glutes while keeping your lower back safe.
We recommend spending the next 4 weeks prioritizing the Sumo stance. Trust the process, follow the cues we have outlined, and let your results speak for themselves. You are not just lifting weights; you are sculpting your physique with precision.
FAQs
Does Sumo deadlift build bigger glutes than Conventional?
Yes, for most people, Sumo is superior for overall glute shape. While Conventional hits the glute max (the main part of the butt) hard, the wide stance of the Sumo forces you to externally rotate your hips. This recruits the glute medius (upper/side shelf) and adductors much more effectively, creating that rounder, fuller look that our readers at Booty Center are often aiming for.
Why do I feel Conventional deadlifts in my lower back?
You likely feel it in your back because your torso is almost horizontal to the floor, creating a long “lever” that puts massive strain on your spinal erectors. If your core isn’t perfectly braced or if your hamstrings are tight, your lower back takes over the load. Switching to a Sumo stance allows you to stay more upright, which transfers that tension directly from your spine to your hips and glutes.
Is the Sumo deadlift considered "cheating"?
No, Sumo is not cheating; it is simply mechanically different. People call it “cheating” because the bar travels a shorter distance, but it actually requires more hip mobility and glute strength to break the bar off the floor. From a muscle-building perspective, “cheating” doesn’t exist – if your goal is glute growth, choosing the variation that targets the muscle best is just smart training.
How wide should my feet be for a glute-focused Sumo?
Your feet should be wider than your shoulders, but not so wide that you feel pain in your hip joints. A good rule of thumb we teach at Booty Center is to find a width where your shins are vertical (straight up and down) when you grab the bar. If your feet are too narrow, you lose the glute leverage; if they are too wide, you might strain your groin.
Will Sumo deadlifts make my legs (quads) too big?
Sumo deadlifts do recruit more quads than Conventional, but they are still primarily a “posterior chain” (back of the body) exercise. They will not bulk your legs excessively like heavy squats might. Instead, they help build a balanced, athletic lower body where the glutes and thighs connect seamlessly, which is a key aesthetic goal for many of our visitors.
Can I do both deadlift styles in the same week?
You can, but it is often better to pick one main style for a 4-6 week training block to see real progress. If you try to master both at once, your nervous system may get fatigued. We recommend using Sumo as your main heavy lift for glute growth and using lighter Conventional deadlifts (or Romanian Deadlifts) purely for hamstring stretching later in your workout.
Is Sumo deadlift safer for my back?
Generally, yes. Research shows that the Sumo deadlift places significantly less shear force on the lumbar spine compared to the Conventional style. Because your chest stays up and your hips stay lower, the load is closer to your body’s center of mass. For anyone with a history of lower back tweaks, Booty Center almost exclusively recommends switching to Sumo.
Do I need to be flexible to do Sumo deadlifts?
You need specific hip flexibility, not hamstring flexibility. You must be able to open your knees wide without your chest collapsing. If you have tight hips, you might find it hard to get into the start position. You can fix this by doing “frog pumps” or hip opening stretches for 5 minutes before you start lifting.
What is the best rep range for glute growth on deadlifts?
For deadlifts, lower reps with heavier weight often work best for glutes. We suggest sticking to the 5 to 8 rep range. Deadlifts are very taxing on the body; if you do high reps (like 15+), your form usually breaks down and your back starts to round before your glutes fully fatigue. Keep it heavy and controlled.
How do I stop my knees from caving in during Sumo?
Knee cave (valgus) happens when your glutes stop firing. To fix this, visualize “spreading the floor” with your feet as you lift. Think about pushing your knees out toward your pinky toes actively. This cue not only protects your knees but also creates maximum tension in the side glutes, which is the “secret sauce” to the Booty Center training method.
