Glute Ham Raise vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction more often — 873 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Hip Abduction and pick the one that fits your Leg workout.
Glute Ham Raise vs Hip Abduction: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise and Hip Abduction 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 Hip Abduction Differ
| What differs | Glute Ham Raise | Hip Abduction |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | glutes and outer thighs |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 179 sessions | 873 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 Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Hip Abduction?
Planfit users log Hip Abduction more often — 873 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 Hip Abduction work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Hip Abduction loads glutes and outer thighs.
What equipment do Glute Ham Raise and Hip Abduction need?
Glute Ham Raise needs a machine, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Glute Ham Raise once your form holds up.
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