Barbell Hip Thrust vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Hip Thrust more often — 1,544 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hip Thrust and Hip Extension and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Hip Extension: 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 531 for Hip Extension.
What most people do isn't always what fits you. Barbell Hip Thrust and Hip Extension 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 Extension Differ
| What differs | Barbell Hip Thrust | Hip Extension |
|---|---|---|
| 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 | 531 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 Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Hip Extension?
Planfit users log Barbell Hip Thrust more often — 1,544 sessions against 531 for Hip Extension. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Hip Thrust and Hip Extension work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Hip Extension loads glutes and hamstrings.
What equipment do Barbell Hip Thrust and Hip Extension need?
Barbell Hip Thrust needs a barbell, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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