Barbell Hip Thrust vs One Leg Knee Up
Which one fits your Leg workout plan?
Contents
One Leg Knee Up is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Hip Thrust and One Leg Knee Up and pick the one that fits your Leg workout.
Barbell Hip Thrust vs One Leg Knee Up: 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 1,113 for One Leg Knee Up.
What most people do isn't always what fits you. Barbell Hip Thrust and One Leg Knee Up 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 One Leg Knee Up Differ
| What differs | Barbell Hip Thrust | One Leg Knee Up |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | quads, abs, and hamstrings |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 1,113 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 One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or One Leg Knee Up?
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 One Leg Knee Up work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and One Leg Knee Up loads quads, abs, and hamstrings.
What equipment do Barbell Hip Thrust and One Leg Knee Up need?
Barbell Hip Thrust needs a barbell, and One Leg Knee Up needs bodyweight only.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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