Glute Ham Raise vs Dumbbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Dumbbell Squat more often — 2,366 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Glute Ham Raise and Dumbbell Squat for Better Comparison.
Planfit Users' Choice about Glute Ham Raise vs Dumbbell Squat : 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 179 for Glute Ham Raise.
Popularity is not the whole answer. Glute Ham Raise and Dumbbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Glute Ham Raise and Dumbbell Squat Differ
| What differs | Glute Ham Raise | Dumbbell Squat |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | quads, hamstrings, and glutes |
| Equipment | a machine | a dumbbell |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 179 sessions | 2,366 sessions |
How to Glute Ham Raise
Glute Ham Raise muscles worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Comment
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
If you want to know a detailed guide to Glute Ham Raise, alternative exercises, and its benefits, check it out here. Check out the Glute Ham Raise Guide page of our blog!
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!
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Dumbbell Squat?
Planfit users log Dumbbell Squat more often — 2,366 sessions against 179 for Glute Ham Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Glute Ham Raise and Dumbbell Squat work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Dumbbell Squat loads quads, hamstrings, and glutes.
What equipment do Glute Ham Raise and Dumbbell Squat need?
Glute Ham Raise needs a machine, and Dumbbell Squat needs a dumbbell.
Which is easier to start with?
Dumbbell Squat is the easier place to start. Move to Glute Ham Raise once your form holds up.
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