Barbell Hip Thrust vs Barbell Hack Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Hip Thrust more often — 1,544 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hip Thrust and Barbell Hack Squat and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Barbell Hack Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Hip Thrust more often — 1,544 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Barbell Hip Thrust and Barbell Hack Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and Barbell Hack Squat Differ
| What differs | Barbell Hip Thrust | Barbell Hack Squat |
|---|---|---|
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 15 sessions |
How to Do Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Barbell Hack Squat?
Planfit users log Barbell Hip Thrust more often — 1,544 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 Hip Thrust and Barbell Hack Squat need?
Barbell Hip Thrust needs a barbell, and Barbell Hack Squat needs a barbell.
Which is easier to start with?
Barbell Hip Thrust is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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