Dumbbell Sumo Squat vs One Leg Knee Up
Which one fits your Leg workout plan?
Contents
Dumbbell Sumo Squat works multiple joints at once, One Leg Knee Up isolates — difficulty 2 of 5 vs 2. See which fits your Leg day.
Compare the benefits of Dumbbell Sumo Squat and One Leg Knee Up and pick the one that fits your Leg workout.
Dumbbell Sumo Squat vs One Leg Knee Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Sumo Squat more often — 3,711 sessions compared to 1,113 for One Leg Knee Up.
What most people do isn't always what fits you. Dumbbell Sumo Squat and One Leg Knee Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Sumo Squat and One Leg Knee Up Differ
| What differs | Dumbbell Sumo Squat | One Leg Knee Up |
|---|---|---|
| Muscles worked | hamstrings, quads, and glutes | quads, abs, and hamstrings |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 3,711 sessions | 1,113 sessions |
How to Do Dumbbell Sumo Squat
Dumbbell Sumo Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are vertical to your body.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks 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 buttocks 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 Dumbbell Sumo Squat guide with alternatives and benefits, see the Dumbbell Sumo Squat exercise guide.
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Sumo Squat or One Leg Knee Up?
Planfit users log Dumbbell Sumo Squat more often — 3,711 sessions against 1,113 for One Leg Knee Up. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Sumo Squat and One Leg Knee Up work the same muscles?
Not quite. Dumbbell Sumo Squat loads hamstrings, quads, and glutes, and One Leg Knee Up loads quads, abs, and hamstrings.
What equipment do Dumbbell Sumo Squat and One Leg Knee Up need?
Dumbbell Sumo Squat needs a dumbbell, and One Leg Knee Up needs bodyweight only.
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