Sumo Deadlift vs Glute Ham Raise
Which one fits your Leg workout plan?
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Glute Ham Raise and pick the one that fits your Leg workout.
Sumo Deadlift vs Glute Ham Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Sumo Deadlift more often — 1,150 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Sumo Deadlift and Glute Ham Raise 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 Glute Ham Raise Differ
| What differs | Sumo Deadlift | Glute Ham Raise |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | hamstrings, glutes, and calves |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 179 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 Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Glute Ham Raise?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 179 for Glute Ham Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Sumo Deadlift and Glute Ham Raise work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Glute Ham Raise loads hamstrings, glutes, and calves.
What equipment do Sumo Deadlift and Glute Ham Raise need?
Sumo Deadlift needs a barbell, and Glute Ham Raise needs a machine.
Which is easier to start with?
Sumo Deadlift is the easier place to start. Move to Glute Ham Raise once your form holds up.
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