Sumo Deadlift vs Pendulum Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 318. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Sumo Deadlift and Pendulum Squat for Better Comparison.
Planfit Users' Choice about Sumo Deadlift vs Pendulum Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Sumo Deadlift more often — 1,150 sessions compared to 318 for Pendulum Squat.
Popularity is not the whole answer. Sumo Deadlift and Pendulum Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Sumo Deadlift and Pendulum Squat Differ
| What differs | Sumo Deadlift | Pendulum Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 318 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Sumo Deadlift, alternative exercises, and its benefits, check it out here. Check out the Sumo Deadlift Guide page of our blog!
How to Pendulum Squat
Pendulum Squat muscles worked: Leg
Form
- 1. Slowly lower yourself down into a deep squat by bending your knees and hips together.
- 2. When your thighs are parallel to the floor or lower, please pause for a moment.
- 3. Push the floor with the entire foot to straighten your legs and slowly rise back to the starting position.
Coach's Comment
- 1. Please be careful not to let your knees come too far inward or your toes extend too much.
- 2. Engage your core to prevent your back from excessively bending or twisting, and start with a weight that allows you to maintain proper form rather than a very heavy one.
If you want to know a detailed guide to Pendulum Squat, alternative exercises, and its benefits, check it out here. Check out the Pendulum Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Pendulum Squat?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 318 for Pendulum Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Sumo Deadlift and Pendulum Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Pendulum Squat loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Pendulum Squat need?
Sumo Deadlift needs a barbell, and Pendulum Squat needs a machine.
Which is easier to start with?
Sumo Deadlift is the easier place to start. Move to Pendulum Squat once your form holds up.
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