Dumbbell Squat vs Side Kick Back
Maximizing Your Leg Workout Plan
Contents
Planfit users log Dumbbell Squat more often — 2,366 sessions vs 822. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Dumbbell Squat and Side Kick Back for Better Comparison.
Planfit Users' Choice about Dumbbell Squat vs Side Kick Back : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Squat more often — 2,366 sessions compared to 822 for Side Kick Back.
Popularity is not the whole answer. Dumbbell Squat and Side 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 Dumbbell Squat and Side Kick Back Differ
| What differs | Dumbbell Squat | Side Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | outer thighs |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,366 sessions | 822 sessions |
How to Dumbbell Squat
Dumbbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist 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 buttocks 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
If you want to know a detailed guide to Dumbbell Squat, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Squat Guide page of our blog!
How to Side Kick Back
Side Kick Back muscles worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. 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 Side Kick Back, alternative exercises, and its benefits, check it out here. Check out the Side Kick Back Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Dumbbell Squat or Side Kick Back?
Planfit users log Dumbbell Squat more often — 2,366 sessions against 822 for Side Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Squat and Side Kick Back work the same muscles?
Not quite. Dumbbell Squat loads quads, hamstrings, and glutes, and Side Kick Back loads outer thighs.
What equipment do Dumbbell Squat and Side Kick Back need?
Dumbbell Squat needs a dumbbell, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Dumbbell Squat once your form holds up.
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