Barbell Narrow Squat vs Hip Thrust Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Thrust Machine more often — 4,197 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Narrow Squat and Hip Thrust Machine and pick the one that fits your Leg workout.
Barbell Narrow Squat vs Hip Thrust Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,197 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Barbell Narrow Squat and Hip Thrust Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Narrow Squat and Hip Thrust Machine Differ
| What differs | Barbell Narrow Squat | Hip Thrust Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and outer thighs | glutes, quads, and hamstrings |
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 46 sessions | 4,197 sessions |
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
How to Do Hip Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Narrow Squat or Hip Thrust Machine?
Planfit users log Hip Thrust Machine more often — 4,197 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Narrow Squat and Hip Thrust Machine work the same muscles?
Not quite. Barbell Narrow Squat loads quads, hamstrings, and outer thighs, and Hip Thrust Machine loads glutes, quads, and hamstrings.
What equipment do Barbell Narrow Squat and Hip Thrust Machine need?
Barbell Narrow Squat needs a barbell, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Barbell Narrow Squat once your form holds up.
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