Sumo Deadlift vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Sumo Deadlift and Side Kick Back and pick the one that fits your Leg workout.
Sumo Deadlift vs Side Kick Back: 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 822 for Side Kick Back.
What most people do isn't always what fits you. Sumo Deadlift and Side Kick Back 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 Side Kick Back Differ
| What differs | Sumo Deadlift | Side Kick Back |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Side Kick Back?
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 Side Kick Back work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Side Kick Back loads outer thighs.
What equipment do Sumo Deadlift and Side Kick Back need?
Sumo Deadlift needs a barbell, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Sumo Deadlift once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
