Exercise Comparison
90/90 Hamstring vs Sumo Deadlift with Bands
Side-by-Side
Muscle Analysis
Shared
Only in 90/90 Hamstring
Only in Sumo Deadlift with Bands
Instructions
90/90 Hamstring
Lie on your back, with one leg extended straight out.
With the other leg, bend the hip and knee to 90 degrees. You may brace your leg with your hands if necessary. This will be your starting position.
Extend your leg straight into the air, pausing briefly at the top. Return the leg to the starting position.
Repeat for 10-20 repetitions, and then switch to the other leg.
Sumo Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Verdict
Both exercises target the hamstrings. 90/90 Hamstring is a beginner exercise using bodyweight, while Sumo Deadlift with Bands is intermediate and uses barbell. Choose 90/90 Hamstring if you're looking for a more accessible option, or Sumo Deadlift with Bands for a greater challenge.