Sumo Deadlift vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Sumo Deadlift more often — 1,150 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Sumo Deadlift and Pistol Squat and pick the one that fits your Leg workout.
Sumo Deadlift vs Pistol Squat: 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 86 for Pistol Squat.
What most people do isn't always what fits you. Sumo Deadlift and Pistol Squat 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 Pistol Squat Differ
| What differs | Sumo Deadlift | Pistol Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, hamstrings, and glutes |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Pistol Squat?
Planfit users log Sumo Deadlift more often — 1,150 sessions against 86 for Pistol 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 Pistol Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do Sumo Deadlift and Pistol Squat need?
Sumo Deadlift needs a barbell, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Sumo Deadlift is the easier place to start. Move to Pistol Squat once your form holds up.
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