Glute Ham Raise vs Side Kick Back
Maximizing Your Leg Workout Plan
Contents
Planfit users log Side Kick Back more often — 822 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 Side Kick Back for Better Comparison.
Planfit Users' Choice about Glute Ham Raise vs Side Kick Back : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Kick Back more often — 822 sessions compared to 179 for Glute Ham Raise.
Popularity is not the whole answer. Glute Ham Raise and Side Kick Back 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 Side Kick Back Differ
| What differs | Glute Ham Raise | Side Kick Back |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | 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 | 822 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 Side Kick Back
Side Kick Back muscles worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Comment
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
If you want to know a detailed guide to Side Kick Back, alternative exercises, and its benefits, check it out here. Check out the Side Kick Back Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Side Kick Back?
Planfit users log Side Kick Back more often — 822 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 Side Kick Back work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Side Kick Back loads outer thighs.
What equipment do Glute Ham Raise and Side Kick Back need?
Glute Ham Raise needs a machine, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Glute Ham Raise once your form holds up.
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