Barbell Hip Thrust vs Dumbbell Squat
Maximizing Your Leg Workout Plan
Contents
Dumbbell Squat is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Barbell Hip Thrust and Dumbbell Squat for Better Comparison.
Planfit Users' Choice about Barbell Hip Thrust vs Dumbbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Squat more often — 2,366 sessions compared to 1,544 for Barbell Hip Thrust.
Popularity is not the whole answer. Barbell Hip Thrust and Dumbbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hip Thrust and Dumbbell Squat Differ
| What differs | Barbell Hip Thrust | Dumbbell Squat |
|---|---|---|
| Equipment | a barbell | a dumbbell |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 2,366 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Barbell Hip Thrust, alternative exercises, and its benefits, check it out here. Check out the Barbell Hip Thrust Guide page of our blog!
How to Dumbbell Squat
Dumbbell 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 Comment
- 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 waist.
- 3. Don't excessively bend your waist 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.
If you want to know a detailed guide to Dumbbell Squat, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Dumbbell Squat?
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.
What equipment do Barbell Hip Thrust and Dumbbell Squat need?
Barbell Hip Thrust needs a barbell, and Dumbbell Squat needs a dumbbell.
Which is easier to start with?
Dumbbell Squat is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
Get free AI personalized workout plan
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