Goblet Squat vs Hip Extension Machine
Maximizing Your Leg Workout Plan
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Goblet Squat and Hip Extension Machine for Better Comparison.
Planfit Users' Choice about Goblet Squat vs Hip Extension Machine : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 524 for Hip Extension Machine.
Popularity is not the whole answer. Goblet Squat and Hip Extension Machine differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Goblet Squat and Hip Extension Machine Differ
| What differs | Goblet Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a dumbbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 7,693 sessions | 524 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Goblet Squat, alternative exercises, and its benefits, check it out here. Check out the Goblet Squat Guide page of our blog!
How to Hip Extension Machine
Hip Extension Machine muscles worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Comment
- Keep your chest up to avoid bending your waist and engage your core.
If you want to know a detailed guide to Hip Extension Machine, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Machine Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Goblet Squat or Hip Extension Machine?
Planfit users log Goblet Squat more often — 7,693 sessions against 524 for Hip Extension Machine. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Goblet Squat and Hip Extension Machine work the same muscles?
Not quite. Goblet Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Goblet Squat and Hip Extension Machine need?
Goblet Squat needs a dumbbell, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Goblet Squat once your form holds up.
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