Barbell Hip Thrust vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
Barbell Hip Thrust and Sumo Deadlift are close in use — 1,544 vs 1,151 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Barbell Hip Thrust and Sumo Deadlift and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Hip Thrust more often — 1,544 sessions compared to 1,151 for Sumo Deadlift.
What most people do isn't always what fits you. Barbell Hip Thrust and Sumo Deadlift differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and Sumo Deadlift Differ
| What differs | Barbell Hip Thrust | Sumo Deadlift |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | glutes, back, quads, and hamstrings |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 1,151 sessions |
How to Do Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
How to Do Sumo Deadlift
Sumo Deadlift Muscles Worked: Leg
Form
- 1. Move your hips back while lifting the barbell forward.
- 2. Push against the floor and apply pressure to the center of your feet.
- 3. When you are fully upright, puff out your chest and contract your entire posterior.
- 4. Move your hips back again and bend your knees to return to the starting position.
Coach's Tips
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
- 3. Be careful not to let your knees collapse inward when standing up.
- 4. Do not excessively arch your back while trying to keep it straight.
For a full Sumo Deadlift guide with alternatives and benefits, see the Sumo Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Sumo Deadlift?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Barbell Hip Thrust and Sumo Deadlift work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do Barbell Hip Thrust and Sumo Deadlift need?
Barbell Hip Thrust needs a barbell, and Sumo Deadlift needs a barbell.
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