Glute Kick Back vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Glute Kick Back more often — 1,065 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Kick Back and Zercher Squat and pick the one that fits your Leg workout.
Glute Kick Back vs Zercher 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 21 for Zercher Squat.
What most people do isn't always what fits you. Glute Kick Back 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 Kick Back and Zercher Squat Differ
| What differs | Glute Kick Back | Zercher Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 21 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 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 Kick Back or Zercher Squat?
Planfit users log Glute Kick Back more often — 1,065 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 Kick Back and Zercher Squat work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Zercher Squat loads quads, hamstrings, and glutes.
What equipment do Glute Kick Back and Zercher Squat need?
Glute Kick Back needs bodyweight only, and Zercher Squat needs a barbell.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Zercher Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
