Hip Extension vs Barbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Hip Extension and Barbell Squat for Better Comparison.
Planfit Users' Choice about Hip Extension vs Barbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 531 for Hip Extension.
Popularity is not the whole answer. Hip Extension and Barbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hip Extension and Barbell Squat Differ
| What differs | Hip Extension | Barbell 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 | 3 of 5 |
| Sessions logged by Planfit users | 531 sessions | 26,460 sessions |
How to Hip Extension
Hip Extension muscles worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. 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, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Guide page of our blog!
How to Barbell Squat
Barbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally 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 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 Barbell Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Hip Extension or Barbell Squat?
Planfit users log Barbell Squat more often — 26,460 sessions against 531 for Hip Extension. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hip Extension and Barbell Squat work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Barbell Squat loads quads, hamstrings, and glutes.
What equipment do Hip Extension and Barbell Squat need?
Hip Extension needs bodyweight only, and Barbell Squat needs a barbell.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Barbell Squat once your form holds up.
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