Barbell Hip Thrust vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Hip Thrust more often — 1,544 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hip Thrust and Pistol Squat and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Pistol Squat: 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 86 for Pistol Squat.
What most people do isn't always what fits you. Barbell Hip Thrust and Pistol Squat 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 Pistol Squat Differ
| What differs | Barbell Hip Thrust | Pistol Squat |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body 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.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Pistol Squat?
Planfit users log Barbell Hip Thrust more often — 1,544 sessions against 86 for Pistol Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Barbell Hip Thrust and Pistol Squat need?
Barbell Hip Thrust needs a barbell, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Barbell Hip Thrust is the easier place to start. Move to Pistol Squat once your form holds up.
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