Glute Ham Raise vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Ham Raise more often — 179 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Glute Ham Raise vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Ham Raise more often — 179 sessions compared to 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Glute Ham Raise and One Leg Barbell Hipthrust 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 One Leg Barbell Hipthrust Differ
| What differs | Glute Ham Raise | One Leg Barbell Hipthrust |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | glutes, quads, and hamstrings |
| Equipment | a machine | a barbell |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 179 sessions | 41 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 One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or One Leg Barbell Hipthrust?
Planfit users log Glute Ham Raise more often — 179 sessions against 41 for One Leg Barbell Hipthrust. 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 One Leg Barbell Hipthrust work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and One Leg Barbell Hipthrust loads glutes, quads, and hamstrings.
What equipment do Glute Ham Raise and One Leg Barbell Hipthrust need?
Glute Ham Raise needs a machine, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
One Leg Barbell Hipthrust is the easier place to start. Move to Glute Ham Raise once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
