Barbell Squat vs One Leg Knee Up
Which one fits your Leg workout plan?
Contents
Barbell Squat works multiple joints at once, One Leg Knee Up isolates — difficulty 3 of 5 vs 2. See which fits your Leg day.
Compare the benefits of Barbell Squat and One Leg Knee Up and pick the one that fits your Leg workout.
Barbell Squat vs One Leg Knee Up: 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 1,113 for One Leg Knee Up.
What most people do isn't always what fits you. Barbell Squat and One Leg Knee Up 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 One Leg Knee Up Differ
| What differs | Barbell Squat | One Leg Knee Up |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, abs, and hamstrings |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 26,460 sessions | 1,113 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 One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Squat or One Leg Knee Up?
Planfit users log Barbell Squat more often — 26,460 sessions against 1,113 for One Leg Knee Up. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Squat and One Leg Knee Up work the same muscles?
Not quite. Barbell Squat loads quads, hamstrings, and glutes, and One Leg Knee Up loads quads, abs, and hamstrings.
What equipment do Barbell Squat and One Leg Knee Up need?
Barbell Squat needs a barbell, and One Leg Knee Up needs bodyweight only.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Barbell Squat once your form holds up.
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