Glute Ham Raise vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Goblet Squat and pick the one that fits your Leg workout.
Glute Ham Raise vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise and Goblet Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Glute Ham Raise and Goblet Squat Differ
| What differs | Glute Ham Raise | Goblet 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 | 7,693 sessions |
How to Do 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 Tips
- 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.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
How to Do Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and 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 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 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 Goblet Squat work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Glute Ham Raise and Goblet Squat need?
Glute Ham Raise needs a machine, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Glute Ham Raise once your form holds up.
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