Barbell Squat vs Leg Extension
Which one fits your Leg workout plan?
Contents
Barbell Squat works multiple joints at once, Leg Extension isolates — difficulty 3 of 5 vs 1. See which fits your Leg day.
Compare the benefits of Barbell Squat and Leg Extension and pick the one that fits your Leg workout.
Barbell Squat vs Leg Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 26,460 for Barbell Squat.
What most people do isn't always what fits you. Barbell Squat and Leg Extension 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 Leg Extension Differ
| What differs | Barbell Squat | Leg Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads |
| Equipment | a barbell | a machine |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 49,848 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 Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Squat or Leg Extension?
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 Squat and Leg Extension work the same muscles?
Not quite. Barbell Squat loads quads, hamstrings, and glutes, and Leg Extension loads quads.
What equipment do Barbell Squat and Leg Extension need?
Barbell Squat needs a barbell, and Leg Extension needs a machine.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Barbell Squat once your form holds up.
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