Sumo Deadlift vs Side Lunge
Which one fits your Leg workout plan?
Contents
Side Lunge 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 Side Lunge and pick the one that fits your Leg workout.
Sumo Deadlift vs Side Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,121 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Side Lunge 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 Lunge Differ
| What differs | Sumo Deadlift | Side Lunge |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 2,121 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 Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Side Lunge?
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 Lunge work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Sumo Deadlift and Side Lunge need?
Sumo Deadlift needs a barbell, and Side Lunge needs bodyweight only.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Sumo Deadlift once your form holds up.
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