Dumbbell Sumo Squat vs Side Lunge
Which one fits your Leg workout plan?
Contents
Dumbbell Sumo Squat and Side Lunge are close in use — 3,711 vs 2,121 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Dumbbell Sumo Squat and Side Lunge and pick the one that fits your Leg workout.
Dumbbell Sumo Squat vs Side Lunge: 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 2,121 for Side Lunge.
What most people do isn't always what fits you. Dumbbell Sumo Squat and Side Lunge 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 Side Lunge Differ
| What differs | Dumbbell Sumo Squat | Side Lunge |
|---|---|---|
| Muscles worked | hamstrings, quads, and glutes | quads, glutes, and outer thighs |
| 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 | 2,121 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 Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Sumo Squat or Side Lunge?
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 Dumbbell Sumo Squat and Side Lunge work the same muscles?
Not quite. Dumbbell Sumo Squat loads hamstrings, quads, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Dumbbell Sumo Squat and Side Lunge need?
Dumbbell Sumo Squat needs a dumbbell, and Side Lunge needs bodyweight only.
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