Hip Extension vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Hip Extension and Hip Abduction are close in use — 873 vs 530 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Hip Extension and Hip Abduction and pick the one that fits your Leg workout.
Hip Extension vs Hip Abduction: 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 530 for Hip Extension.
What most people do isn't always what fits you. Hip Extension and Hip Abduction differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Hip Extension and Hip Abduction Differ
| What differs | Hip Extension | Hip Abduction |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes and outer thighs |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 530 sessions | 873 sessions |
How to Do 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 Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, Hip Extension or Hip Abduction?
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.
Do Hip Extension and Hip Abduction work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Hip Abduction loads glutes and outer thighs.
What equipment do Hip Extension and Hip Abduction need?
Hip Extension needs bodyweight only, and Hip Abduction needs bodyweight only.
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