Glute Ham Raise vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Extension more often — 531 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Hip Extension and pick the one that fits your Leg workout.
Glute Ham Raise 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 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise 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 Glute Ham Raise and Hip Extension Differ
| What differs | Glute Ham Raise | Hip Extension |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | glutes and hamstrings |
| 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 | 531 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 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, Glute Ham Raise or Hip Extension?
Planfit users log Hip Extension more often — 531 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 Extension work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Hip Extension loads glutes and hamstrings.
What equipment do Glute Ham Raise and Hip Extension need?
Glute Ham Raise needs a machine, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Glute Ham Raise once your form holds up.
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