Front Squat vs Hip Extension
Which one fits your Leg workout plan?
Contents
Hip Extension is the easier place to start — difficulty 1 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Front Squat and Hip Extension and pick the one that fits your Leg workout.
Front Squat vs Hip Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 531 sessions compared to 407 for Front Squat.
What most people do isn't always what fits you. Front Squat and Hip Extension 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 Hip Extension Differ
| What differs | Front Squat | Hip Extension |
|---|---|---|
| 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 | 531 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 Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Front Squat or Hip 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 Front Squat and Hip Extension work the same muscles?
Not quite. Front Squat loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Front Squat and Hip Extension need?
Front Squat needs a barbell, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Front Squat once your form holds up.
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