Barbell Hack Squat vs Dumbbell One Leg Deadlift
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hack Squat and Dumbbell One Leg Deadlift and pick the one that fits your Leg workout.
Barbell Hack Squat vs Dumbbell One Leg Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Barbell Hack Squat and Dumbbell One Leg Deadlift 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 Dumbbell One Leg Deadlift Differ
| What differs | Barbell Hack Squat | Dumbbell One Leg Deadlift |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15 sessions | 1,591 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 Dumbbell One Leg Deadlift
Dumbbell One Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Dumbbell One Leg Deadlift guide with alternatives and benefits, see the Dumbbell One Leg Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hack Squat or Dumbbell One Leg Deadlift?
Planfit users log Dumbbell One Leg Deadlift more often — 1,591 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.
What equipment do Barbell Hack Squat and Dumbbell One Leg Deadlift need?
Barbell Hack Squat needs a barbell, and Dumbbell One Leg Deadlift needs a dumbbell.
Which is easier to start with?
Dumbbell One Leg Deadlift is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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