Lunge vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
Planfit users log Lunge more often — 2,988 sessions vs 1,151. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Lunge and Sumo Deadlift and pick the one that fits your Leg workout.
Lunge vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lunge more often — 2,988 sessions compared to 1,151 for Sumo Deadlift.
What most people do isn't always what fits you. Lunge 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 Lunge and Sumo Deadlift Differ
| What differs | Lunge | Sumo Deadlift |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes, back, quads, and hamstrings |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 1,151 sessions |
How to Do Lunge
Lunge Muscles Worked: Leg
Form
- 1. Step forward with one foot and raise the heel of the opposite foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Lunge guide with alternatives and benefits, see the Lunge 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, Lunge or Sumo Deadlift?
Planfit users log Lunge more often — 2,988 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 Lunge and Sumo Deadlift work the same muscles?
Not quite. Lunge loads quads, hamstrings, and glutes, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do Lunge and Sumo Deadlift need?
Lunge needs bodyweight only, and Sumo Deadlift needs a barbell.
Which is easier to start with?
Lunge is the easier place to start. Move to Sumo Deadlift once your form holds up.
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