Calf Raise vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
Sumo Deadlift is the easier place to start — difficulty 4 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Calf Raise and Sumo Deadlift and pick the one that fits your Leg workout.
Calf Raise vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Calf Raise more often — 1,215 sessions compared to 1,151 for Sumo Deadlift.
What most people do isn't always what fits you. Calf Raise 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 Calf Raise and Sumo Deadlift Differ
| What differs | Calf Raise | Sumo Deadlift |
|---|---|---|
| Muscles worked | calves, hamstrings, and glutes | glutes, back, quads, and hamstrings |
| Equipment | bodyweight only | a barbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,215 sessions | 1,151 sessions |
How to Do Calf Raise
Calf Raise Muscles Worked: Leg
Form
- 1. Please raise your heels as high as possible to contract your calf muscles.
- 2. Please hold while resisting the weight, making sure your heels do not touch the ground.
Coach's Tips
- 1. If it is difficult to maintain your balance, support yourself with your hand on a wall or object.
- 2. Since strain may be placed on your ankle or Achilles tendon (the tendon at the back of your calf and heel), do not lower yourself quickly, and if you feel pain, perform the exercise with just your body weight.
For a full Calf Raise guide with alternatives and benefits, see the Calf Raise 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, Calf Raise 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 Calf Raise and Sumo Deadlift work the same muscles?
Not quite. Calf Raise loads calves, hamstrings, and glutes, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do Calf Raise and Sumo Deadlift need?
Calf Raise needs bodyweight only, and Sumo Deadlift needs a barbell.
Which is easier to start with?
Sumo Deadlift is the easier place to start. Move to Calf Raise once your form holds up.
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