Barbell Hip Thrust vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Hip Abduction 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 Hip Abduction and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Hip Abduction: 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 873 for Hip Abduction.
What most people do isn't always what fits you. Barbell Hip Thrust 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 Hip Thrust and Hip Abduction Differ
| What differs | Barbell Hip Thrust | Hip Abduction |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | glutes and outer thighs |
| 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 | 873 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 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 Hip Thrust or Hip Abduction?
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 Hip Abduction work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Hip Abduction loads glutes and outer thighs.
What equipment do Barbell Hip Thrust and Hip Abduction need?
Barbell Hip Thrust 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 Hip Thrust once your form holds up.
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