Sumo Deadlift vs Smith Machine Wide Squat
Which one fits your Leg workout plan?
Contents
Sumo Deadlift and Smith Machine Wide Squat are close in use — 1,150 vs 636 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Sumo Deadlift and Smith Machine Wide Squat and pick the one that fits your Leg workout.
Sumo Deadlift vs Smith Machine Wide 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 636 for Smith Machine Wide Squat.
What most people do isn't always what fits you. Sumo Deadlift and Smith Machine Wide 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 Smith Machine Wide Squat Differ
| What differs | Sumo Deadlift | Smith Machine Wide Squat |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | glutes, hamstrings, and inner thighs |
| Equipment | a barbell | a machine |
| Difficulty | 4 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 636 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 Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Smith Machine Wide Squat?
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 Smith Machine Wide Squat work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do Sumo Deadlift and Smith Machine Wide Squat need?
Sumo Deadlift needs a barbell, and Smith Machine Wide Squat needs a machine.
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