Glute Ham Raise vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Ham Raise more often — 179 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Zercher Squat and pick the one that fits your Leg workout.
Glute Ham Raise vs Zercher Squat: 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 21 for Zercher Squat.
What most people do isn't always what fits you. Glute Ham Raise and Zercher 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 Zercher Squat Differ
| What differs | Glute Ham Raise | Zercher Squat |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | quads, hamstrings, and glutes |
| Equipment | a machine | a barbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 179 sessions | 21 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 Zercher Squat
Zercher Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, and return 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Zercher Squat?
Planfit users log Glute Ham Raise more often — 179 sessions against 21 for Zercher Squat. 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 Zercher Squat work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Zercher Squat loads quads, hamstrings, and glutes.
What equipment do Glute Ham Raise and Zercher Squat need?
Glute Ham Raise needs a machine, and Zercher Squat needs a barbell.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
