Hip Extension vs Jump Squat
Maximizing Your Leg Workout Plan
Contents
Hip Extension is the easier place to start — difficulty 1 of 5 vs 3. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Hip Extension and Jump Squat for Better Comparison.
Planfit Users' Choice about Hip Extension vs Jump Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 530 sessions compared to 412 for Jump Squat.
Popularity is not the whole answer. Hip Extension and Jump 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 Jump Squat Differ
| What differs | Hip Extension | Jump Squat |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| One side at a time | Yes | No |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 530 sessions | 412 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 Jump Squat
Jump Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet and jump.
- 4. After landing, return 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. Please ensure your feet do not lift off the ground.
- 6. When standing up, please make sure your knees do not come together.
If you want to know a detailed guide to Jump Squat, alternative exercises, and its benefits, check it out here. Check out the Jump Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Hip Extension or Jump Squat?
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 Jump Squat work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Jump Squat loads quads, hamstrings, and glutes.
What equipment do Hip Extension and Jump Squat need?
Hip Extension needs bodyweight only, and Jump Squat needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Jump Squat once your form holds up.
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