Glute Kick Back vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 1,065. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Kick Back and Goblet Squat and pick the one that fits your Leg workout.
Glute Kick Back vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 1,065 for Glute Kick Back.
What most people do isn't always what fits you. Glute Kick Back and Goblet 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 Kick Back and Goblet Squat Differ
| What differs | Glute Kick Back | Goblet Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a dumbbell |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 7,693 sessions |
How to Do Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
How to Do Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Kick Back or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 1,065 for Glute Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Glute Kick Back and Goblet Squat work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Glute Kick Back and Goblet Squat need?
Glute Kick Back needs bodyweight only, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Goblet Squat once your form holds up.
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