Sumo Deadlift vs Hip Extension Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Hip Extension Machine and pick the one that fits your Leg workout.
Sumo Deadlift vs Hip Extension Machine: 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 524 for Hip Extension Machine.
What most people do isn't always what fits you. Sumo Deadlift and Hip Extension Machine 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 Machine Differ
| What differs | Sumo Deadlift | Hip Extension Machine |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes and hamstrings |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 524 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 Machine
Hip Extension Machine Muscles Worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please 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 Machine guide with alternatives and benefits, see the Hip Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Hip Extension Machine?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 524 for Hip Extension Machine. 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 Machine work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Sumo Deadlift and Hip Extension Machine need?
Sumo Deadlift needs a barbell, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Sumo Deadlift once your form holds up.
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