Sumo Deadlift vs Seated One Leg Press
Which one fits your Leg workout plan?
Contents
Sumo Deadlift is the easier place to start — difficulty 4 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Sumo Deadlift and Seated One Leg Press and pick the one that fits your Leg workout.
Sumo Deadlift vs Seated One Leg Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated One Leg Press more often — 1,391 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Seated One Leg Press 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 Seated One Leg Press Differ
| What differs | Sumo Deadlift | Seated One Leg Press |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 1,391 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 Seated One Leg Press
Seated One Leg Press Muscles Worked: Leg
Form
- 1. Please bend from the hip joint to the knee while keeping your abdomen tight.
- 2. Go down until your thigh is perpendicular to your body.
- 3. Push while extending the hip joint, but only until the knee is slightly bent.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to let your knees spread apart.
- 3. Please be careful not to lift your hips off the equipment.
For a full Seated One Leg Press guide with alternatives and benefits, see the Seated One Leg Press exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Seated One Leg Press?
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.
Do Sumo Deadlift and Seated One Leg Press work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Seated One Leg Press loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Seated One Leg Press need?
Sumo Deadlift needs a barbell, and Seated One Leg Press needs a machine.
Which is easier to start with?
Sumo Deadlift is the easier place to start. Move to Seated One Leg Press once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
