Sumo Deadlift vs Glute Kick Back
Which one fits your Leg workout plan?
Contents
Glute Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Sumo Deadlift and Glute Kick Back and pick the one that fits your Leg workout.
Sumo Deadlift vs Glute Kick Back: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Kick Back more often — 1,165 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Glute Kick Back 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 Kick Back Differ
| What differs | Sumo Deadlift | Glute Kick Back |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes and hamstrings |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 1,165 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 Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Glute Kick Back?
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 Glute Kick Back work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Glute Kick Back loads glutes and hamstrings.
What equipment do Sumo Deadlift and Glute Kick Back need?
Sumo Deadlift needs a barbell, and Glute Kick Back needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Sumo Deadlift once your form holds up.
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