Sumo Deadlift vs Hip Abduction
Maximizing Your Leg Workout Plan
Contents
Hip Abduction is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Sumo Deadlift and Hip Abduction for Better Comparison.
Planfit Users' Choice about Sumo Deadlift vs Hip Abduction : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Sumo Deadlift more often — 1,150 sessions compared to 873 for Hip Abduction.
Popularity is not the whole answer. Sumo Deadlift and Hip Abduction 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 Hip Abduction Differ
| What differs | Sumo Deadlift | Hip Abduction |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes and outer thighs |
| 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 | 873 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 Hip Abduction
Hip Abduction muscles worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Comment
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
If you want to know a detailed guide to Hip Abduction, alternative exercises, and its benefits, check it out here. Check out the Hip Abduction Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Hip Abduction?
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 Hip Abduction work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Hip Abduction loads glutes and outer thighs.
What equipment do Sumo Deadlift and Hip Abduction need?
Sumo Deadlift needs a barbell, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Sumo Deadlift once your form holds up.
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