Barbell Hip Thrust vs Glute Kick Back
Which one fits your Leg workout plan?
Contents
Glute Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Hip Thrust and Glute Kick Back and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Glute Kick Back: 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 1,165 for Glute Kick Back.
What most people do isn't always what fits you. Barbell Hip Thrust and Glute Kick Back 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 Glute Kick Back Differ
| What differs | Barbell Hip Thrust | Glute Kick Back |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | glutes and hamstrings |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 1,165 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 Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Glute Kick Back?
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.
Do Barbell Hip Thrust and Glute Kick Back work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Glute Kick Back loads glutes and hamstrings.
What equipment do Barbell Hip Thrust and Glute Kick Back need?
Barbell Hip Thrust needs a barbell, and Glute Kick Back needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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