Sumo Deadlift vs Barbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 1,151. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Sumo Deadlift and Barbell Squat for Better Comparison.
Planfit Users' Choice about Sumo Deadlift vs Barbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 1,151 for Sumo Deadlift.
Popularity is not the whole answer. Sumo Deadlift and Barbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Sumo Deadlift and Barbell Squat Differ
| What differs | Sumo Deadlift | Barbell Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,151 sessions | 26,460 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Sumo Deadlift, alternative exercises, and its benefits, check it out here. Check out the Sumo Deadlift Guide page of our blog!
How to Barbell Squat
Barbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Comment
- 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 hips 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.
If you want to know a detailed guide to Barbell Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Barbell Squat?
Planfit users log Barbell Squat more often — 26,460 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 Sumo Deadlift and Barbell Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Barbell Squat loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Barbell Squat need?
Sumo Deadlift needs a barbell, and Barbell Squat needs a barbell.
Which is easier to start with?
Barbell Squat is the easier place to start. Move to Sumo Deadlift once your form holds up.
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