Barbell Squat vs Barbell Hip Thrust
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 1,544. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Squat and Barbell Hip Thrust and pick the one that fits your Leg workout.
Barbell Squat vs Barbell Hip Thrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 1,544 for Barbell Hip Thrust.
What most people do isn't always what fits you. Barbell Squat and Barbell Hip Thrust differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Squat and Barbell Hip Thrust Differ
| What differs | Barbell Squat | Barbell Hip Thrust |
|---|---|---|
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 1,544 sessions |
How to Do Barbell Squat
Barbell Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip 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 up.
- 4. As your hips 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 Squat guide with alternatives and benefits, see the Barbell Squat exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, Barbell Squat or Barbell Hip Thrust?
Planfit users log Barbell Squat more often — 26,460 sessions against 1,544 for Barbell Hip Thrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Barbell Squat and Barbell Hip Thrust need?
Barbell Squat needs a barbell, and Barbell Hip Thrust needs a barbell.
Which is easier to start with?
Barbell Squat is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
