Barbell Squat vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 1,151. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Squat and Sumo Deadlift and pick the one that fits your Leg workout.
Barbell Squat vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 1,151 for Sumo Deadlift.
What most people do isn't always what fits you. Barbell Squat 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 Squat and Sumo Deadlift Differ
| What differs | Barbell Squat | Sumo Deadlift |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes, back, quads, and hamstrings |
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 1,151 sessions |
How to Do Barbell Squat
Barbell Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Squat guide with alternatives and benefits, see the Barbell Squat 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 Squat or Sumo Deadlift?
Planfit users log Barbell Squat more often — 26,460 sessions against 1,151 for Sumo Deadlift. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Squat and Sumo Deadlift work the same muscles?
Not quite. Barbell Squat loads quads, hamstrings, and glutes, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do Barbell Squat and Sumo Deadlift need?
Barbell Squat needs a barbell, and Sumo Deadlift needs a barbell.
Which is easier to start with?
Barbell Squat is the easier place to start. Move to Sumo Deadlift once your form holds up.
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