Hip Extension vs Kettlebell Sumo Deadlift HighPull
Which one fits your Leg workout plan?
Contents
Hip Extension is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Hip Extension and Kettlebell Sumo Deadlift HighPull and pick the one that fits your Leg workout.
Hip Extension vs Kettlebell Sumo Deadlift HighPull: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 530 sessions compared to 511 for Kettlebell Sumo Deadlift HighPull.
What most people do isn't always what fits you. Hip Extension and Kettlebell Sumo Deadlift HighPull differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hip Extension and Kettlebell Sumo Deadlift HighPull Differ
| What differs | Hip Extension | Kettlebell Sumo Deadlift HighPull |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes, side delts, and hamstrings |
| Equipment | bodyweight only | a kettlebell |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 530 sessions | 511 sessions |
How to Do Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
How to Do Kettlebell Sumo Deadlift HighPull
Kettlebell Sumo Deadlift HighPull Muscles Worked: Leg
Form
- 1. Move your hips back while lifting the kettlebell forward.
- 2. Push against the floor, applying pressure to the center of your feet.
- 3. When you are fully upright, lift the kettlebell to your sternum while keeping your chest open, then lower it.
- 4. Again, push your hips back 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 back from rounding.
- 3. Be careful not to let your knees come together when standing up.
- 4. Do not excessively arch your back while trying to keep it straight.
For a full Kettlebell Sumo Deadlift HighPull guide with alternatives and benefits, see the Kettlebell Sumo Deadlift HighPull exercise guide.
Frequently Asked Questions
Which is better for Leg, Hip Extension or Kettlebell Sumo Deadlift HighPull?
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 Hip Extension and Kettlebell Sumo Deadlift HighPull work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Kettlebell Sumo Deadlift HighPull loads glutes, side delts, and hamstrings.
What equipment do Hip Extension and Kettlebell Sumo Deadlift HighPull need?
Hip Extension needs bodyweight only, and Kettlebell Sumo Deadlift HighPull needs a kettlebell.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Kettlebell Sumo Deadlift HighPull once your form holds up.
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