Front Squat vs Hip Extension Machine
Which one fits your Leg workout plan?
Contents
Hip Extension Machine 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 Machine and pick the one that fits your Leg workout.
Front Squat vs Hip Extension Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension Machine more often — 524 sessions compared to 407 for Front Squat.
What most people do isn't always what fits you. Front Squat and Hip Extension Machine 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 Machine Differ
| What differs | Front Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a barbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 407 sessions | 524 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 Machine
Hip Extension Machine Muscles Worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please 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 Machine guide with alternatives and benefits, see the Hip Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Front Squat or Hip Extension Machine?
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 Machine work the same muscles?
Not quite. Front Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Front Squat and Hip Extension Machine need?
Front Squat needs a barbell, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Front Squat once your form holds up.
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