Goblet Squat vs Hip Thrust Machine
Maximizing Your Leg Workout Plan
Contents
Hip Thrust Machine is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Goblet Squat and Hip Thrust Machine for Better Comparison.
Planfit Users' Choice about Goblet Squat vs Hip Thrust 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 4,197 for Hip Thrust Machine.
Popularity is not the whole answer. Goblet Squat and Hip Thrust 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 Thrust Machine Differ
| What differs | Goblet Squat | Hip Thrust Machine |
|---|---|---|
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 7,693 sessions | 4,197 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 Thrust Machine
Hip Thrust Machine muscles worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Comment
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
If you want to know a detailed guide to Hip Thrust Machine, alternative exercises, and its benefits, check it out here. Check out the Hip Thrust Machine Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Goblet Squat or Hip Thrust Machine?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Goblet Squat and Hip Thrust Machine need?
Goblet Squat needs a dumbbell, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Goblet Squat once your form holds up.
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