Leg Extension vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 1,151. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Leg Extension and Sumo Deadlift and pick the one that fits your Leg workout.
Leg Extension vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 1,151 for Sumo Deadlift.
What most people do isn't always what fits you. Leg Extension 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 Leg Extension and Sumo Deadlift Differ
| What differs | Leg Extension | Sumo Deadlift |
|---|---|---|
| Muscles worked | quads | glutes, back, quads, and hamstrings |
| Equipment | a machine | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 1,151 sessions |
How to Do Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension 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, Leg Extension or Sumo Deadlift?
Planfit users log Leg Extension more often — 49,848 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 Leg Extension and Sumo Deadlift work the same muscles?
Not quite. Leg Extension loads quads, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do Leg Extension and Sumo Deadlift need?
Leg Extension needs a machine, and Sumo Deadlift needs a barbell.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Sumo Deadlift once your form holds up.
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