Barbell Hip Thrust vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Side 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 Side Kick Back and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Side 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 822 for Side Kick Back.
What most people do isn't always what fits you. Barbell Hip Thrust and Side 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 Side Kick Back Differ
| What differs | Barbell Hip Thrust | Side Kick Back |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | 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 | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. 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 Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Side 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 Side Kick Back work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Side Kick Back loads outer thighs.
What equipment do Barbell Hip Thrust and Side Kick Back need?
Barbell Hip Thrust needs a barbell, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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