Sumo Deadlift vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Cross Lunge is the easier place to start — difficulty 3 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Sumo Deadlift and Cross Lunge and pick the one that fits your Leg workout.
Sumo Deadlift vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Cross Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Sumo Deadlift and Cross Lunge Differ
| What differs | Sumo Deadlift | Cross Lunge |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 2,196 sessions |
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.
How to Do Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Cross Lunge?
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 Sumo Deadlift and Cross Lunge work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Sumo Deadlift and Cross Lunge need?
Sumo Deadlift needs a barbell, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Sumo Deadlift once your form holds up.
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