Sumo Deadlift vs Standing Leg Curl
Which one fits your Leg workout plan?
Contents
Standing Leg Curl 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 Standing Leg Curl and pick the one that fits your Leg workout.
Sumo Deadlift vs Standing Leg Curl: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Standing Leg Curl more often — 1,989 sessions compared to 1,150 for Sumo Deadlift.
What most people do isn't always what fits you. Sumo Deadlift and Standing Leg Curl 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 Standing Leg Curl Differ
| What differs | Sumo Deadlift | Standing Leg Curl |
|---|---|---|
| Muscles worked | glutes, back, quads, and hamstrings | hamstrings and calves |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,150 sessions | 1,989 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 Standing Leg Curl
Standing Leg Curl Muscles Worked: Leg
Form
- 1. Engage the muscles in the back of your thigh and buttocks of the extended leg, and lift until your knee is at a 90-degree angle.
- 2. Lower only until your knee is fully extended while resisting the weight.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to lift your upper body.
For a full Standing Leg Curl guide with alternatives and benefits, see the Standing Leg Curl exercise guide.
Frequently Asked Questions
Which is better for Leg, Sumo Deadlift or Standing Leg Curl?
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 Standing Leg Curl work the same muscles?
Not quite. Sumo Deadlift loads glutes, back, quads, and hamstrings, and Standing Leg Curl loads hamstrings and calves.
What equipment do Sumo Deadlift and Standing Leg Curl need?
Sumo Deadlift needs a barbell, and Standing Leg Curl needs a machine.
Which is easier to start with?
Standing Leg Curl is the easier place to start. Move to Sumo Deadlift once your form holds up.
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