Sumo Deadlift vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 1,150. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Goblet Squat and pick the one that fits your Leg workout.
Sumo Deadlift vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Goblet Squat 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 Goblet Squat Differ
| What differs | Sumo Deadlift | Goblet Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Equipment | a barbell | a dumbbell |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 7,693 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 Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 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.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 1,150 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 Goblet Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Goblet Squat need?
Sumo Deadlift needs a barbell, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Sumo Deadlift once your form holds up.
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