Hip Abduction vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction more often — 873 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Abduction and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Hip Abduction vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Hip Abduction and One Leg Barbell Hipthrust differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hip Abduction and One Leg Barbell Hipthrust Differ
| What differs | Hip Abduction | One Leg Barbell Hipthrust |
|---|---|---|
| Muscles worked | glutes and outer thighs | glutes, quads, and hamstrings |
| Equipment | bodyweight only | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 873 sessions | 41 sessions |
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
How to Do One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Hip Abduction or One Leg Barbell Hipthrust?
Planfit users log Hip Abduction more often — 873 sessions against 41 for One Leg Barbell Hipthrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hip Abduction and One Leg Barbell Hipthrust work the same muscles?
Not quite. Hip Abduction loads glutes and outer thighs, and One Leg Barbell Hipthrust loads glutes, quads, and hamstrings.
What equipment do Hip Abduction and One Leg Barbell Hipthrust need?
Hip Abduction needs bodyweight only, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to One Leg Barbell Hipthrust once your form holds up.
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