Goblet Squat vs Seated One Leg Press
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 1,391. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Goblet Squat and Seated One Leg Press and pick the one that fits your Leg workout.
Goblet Squat vs Seated One Leg Press: 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 1,391 for Seated One Leg Press.
What most people do isn't always what fits you. Goblet Squat and Seated One Leg Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Goblet Squat and Seated One Leg Press Differ
| What differs | Goblet Squat | Seated One Leg Press |
|---|---|---|
| Equipment | a dumbbell | a machine |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 7,693 sessions | 1,391 sessions |
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.
How to Do Seated One Leg Press
Seated One Leg Press Muscles Worked: Leg
Form
- 1. Please bend from the hip joint to the knee while keeping your abdomen tight.
- 2. Go down until your thigh is perpendicular to your body.
- 3. Push while extending the hip joint, but only until the knee is slightly bent.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to let your knees spread apart.
- 3. Please be careful not to lift your hips off the equipment.
For a full Seated One Leg Press guide with alternatives and benefits, see the Seated One Leg Press exercise guide.
Frequently Asked Questions
Which is better for Leg, Goblet Squat or Seated One Leg Press?
Planfit users log Goblet Squat more often — 7,693 sessions against 1,391 for Seated One Leg Press. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Goblet Squat and Seated One Leg Press need?
Goblet Squat needs a dumbbell, and Seated One Leg Press needs a machine.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Seated One Leg Press once your form holds up.
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