Sumo Deadlift vs Dumbbell One Leg Deadlift
Which one fits your Leg workout plan?
Contents
Dumbbell One Leg Deadlift is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Sumo Deadlift and Dumbbell One Leg Deadlift and pick the one that fits your Leg workout.
Sumo Deadlift vs Dumbbell One Leg Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Dumbbell One Leg Deadlift 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 Dumbbell One Leg Deadlift Differ
| What differs | Sumo Deadlift | Dumbbell One Leg Deadlift |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 1,591 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 Dumbbell One Leg Deadlift
Dumbbell One Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Dumbbell One Leg Deadlift guide with alternatives and benefits, see the Dumbbell One Leg Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Dumbbell One Leg Deadlift?
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.
What equipment do Sumo Deadlift and Dumbbell One Leg Deadlift need?
Sumo Deadlift needs a barbell, and Dumbbell One Leg Deadlift needs a dumbbell.
Which is easier to start with?
Dumbbell One Leg Deadlift is the easier place to start. Move to Sumo Deadlift once your form holds up.
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