Glute Kick Back vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Kick Back more often — 1,065 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Kick Back and Pistol Squat and pick the one that fits your Leg workout.
Glute Kick Back vs Pistol Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Glute Kick Back more often — 1,065 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Glute Kick Back and Pistol 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 Pistol Squat Differ
| What differs | Glute Kick Back | Pistol Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body 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 Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Kick Back or Pistol Squat?
Planfit users log Glute Kick Back more often — 1,065 sessions against 86 for Pistol Squat. 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 Pistol Squat work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do Glute Kick Back and Pistol Squat need?
Glute Kick Back needs bodyweight only, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Pistol Squat once your form holds up.
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