Barbell Squat vs Glute Kick Back
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 1,165. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Barbell Squat and Glute Kick Back for Better Comparison.
Planfit Users' Choice about Barbell Squat vs Glute Kick Back : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 1,165 for Glute Kick Back.
Popularity is not the whole answer. Barbell Squat and Glute Kick Back differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Squat and Glute Kick Back Differ
| What differs | Barbell Squat | Glute Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 1,165 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Barbell Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
How to Glute Kick Back
Glute Kick Back muscles worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Comment
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
If you want to know a detailed guide to Glute Kick Back, alternative exercises, and its benefits, check it out here. Check out the Glute Kick Back Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Barbell Squat or Glute Kick Back?
Planfit users log Barbell Squat more often — 26,460 sessions against 1,165 for Glute Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Squat and Glute Kick Back work the same muscles?
Not quite. Barbell Squat loads quads, hamstrings, and glutes, and Glute Kick Back loads glutes and hamstrings.
What equipment do Barbell Squat and Glute Kick Back need?
Barbell Squat needs a barbell, and Glute Kick Back needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Barbell Squat once your form holds up.
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