Sumo Deadlift vs Hip Thrust Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Thrust Machine more often — 4,197 sessions vs 1,150. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Hip Thrust Machine and pick the one that fits your Leg workout.
Sumo Deadlift vs Hip Thrust Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,197 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Hip Thrust 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 Thrust Machine Differ
| What differs | Sumo Deadlift | Hip Thrust Machine |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes, quads, and hamstrings |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 4,197 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 Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Hip Thrust Machine?
Planfit users log Hip Thrust Machine more often — 4,197 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 Hip Thrust Machine work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Hip Thrust Machine loads glutes, quads, and hamstrings.
What equipment do Sumo Deadlift and Hip Thrust Machine need?
Sumo Deadlift needs a barbell, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Sumo Deadlift once your form holds up.
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