Front Squat vs Glute Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Kick Back more often — 1,165 sessions vs 407. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Front Squat and Glute Kick Back and pick the one that fits your Leg workout.
Front Squat vs Glute Kick Back: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Kick Back more often — 1,165 sessions compared to 407 for Front Squat.
What most people do isn't always what fits you. Front Squat and Glute Kick Back differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Front Squat and Glute Kick Back Differ
| What differs | Front 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 | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 407 sessions | 1,165 sessions |
How to Do Front Squat
Front 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 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 back.
- 3. Don't excessively arch your back 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.
For a full Front Squat guide with alternatives and benefits, see the Front Squat exercise guide.
How to Do 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 Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Front Squat or Glute Kick Back?
Planfit users log Glute Kick Back more often — 1,165 sessions against 407 for Front Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Front Squat and Glute Kick Back work the same muscles?
Not quite. Front Squat loads quads, hamstrings, and glutes, and Glute Kick Back loads glutes and hamstrings.
What equipment do Front Squat and Glute Kick Back need?
Front 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 Front Squat once your form holds up.
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