One Leg Knee Up vs Sumo Deadlift
Which one fits your Leg workout plan?
Contents
One Leg Knee Up is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of One Leg Knee Up and Sumo Deadlift and pick the one that fits your Leg workout.
One Leg Knee Up vs Sumo Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Sumo Deadlift more often — 1,151 sessions compared to 1,103 for One Leg Knee Up.
What most people do isn't always what fits you. One Leg Knee Up 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 One Leg Knee Up and Sumo Deadlift Differ
| What differs | One Leg Knee Up | Sumo Deadlift |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | 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 | 1,103 sessions | 1,151 sessions |
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.
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, One Leg Knee Up or Sumo Deadlift?
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 One Leg Knee Up and Sumo Deadlift work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Sumo Deadlift loads glutes, back, quads, and hamstrings.
What equipment do One Leg Knee Up and Sumo Deadlift need?
One Leg Knee Up needs bodyweight only, and Sumo Deadlift needs a barbell.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Sumo Deadlift once your form holds up.
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