Sumo Deadlift vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Sumo Deadlift vs One Leg Barbell Hipthrust: 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 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Sumo Deadlift and One Leg Barbell Hipthrust 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 One Leg Barbell Hipthrust Differ
| What differs | Sumo Deadlift | One Leg Barbell Hipthrust |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes, quads, and hamstrings |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 41 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 One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or One Leg Barbell Hipthrust?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 41 for One Leg Barbell Hipthrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Sumo Deadlift and One Leg Barbell Hipthrust work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and One Leg Barbell Hipthrust loads glutes, quads, and hamstrings.
What equipment do Sumo Deadlift and One Leg Barbell Hipthrust need?
Sumo Deadlift needs a barbell, and One Leg Barbell Hipthrust needs a barbell.
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