Sumo Deadlift vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Hip Extension and pick the one that fits your Leg workout.
Sumo Deadlift vs Hip Extension: 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 531 for Hip Extension.
What most people do isn't always what fits you. Sumo Deadlift and Hip Extension 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 Hip Extension Differ
| What differs | Sumo Deadlift | Hip Extension |
|---|---|---|
| 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 | 531 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 Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Hip Extension?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 531 for Hip Extension. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Sumo Deadlift and Hip Extension work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Hip Extension loads glutes and hamstrings.
What equipment do Sumo Deadlift and Hip Extension need?
Sumo Deadlift needs a barbell, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Sumo Deadlift once your form holds up.
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