Barbell Hack Squat vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction more often — 873 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hack Squat and Hip Abduction and pick the one that fits your Leg workout.
Barbell Hack Squat vs Hip Abduction: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Barbell Hack Squat and Hip Abduction differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hack Squat and Hip Abduction Differ
| What differs | Barbell Hack Squat | Hip Abduction |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15 sessions | 873 sessions |
How to Do Barbell Hack Squat
Barbell Hack Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks 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 buttocks rise, straighten your knees and hips 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 back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Hack Squat guide with alternatives and benefits, see the Barbell Hack Squat exercise guide.
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hack Squat or Hip Abduction?
Planfit users log Hip Abduction more often — 873 sessions against 15 for Barbell Hack Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Hack Squat and Hip Abduction work the same muscles?
Not quite. Barbell Hack Squat loads quads, hamstrings, and glutes, and Hip Abduction loads glutes and outer thighs.
What equipment do Barbell Hack Squat and Hip Abduction need?
Barbell Hack Squat needs a barbell, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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