Hip Extension vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Extension more often — 530 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Extension and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Hip Extension vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 530 sessions compared to 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Hip Extension 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 Extension and One Leg Barbell Hipthrust Differ
| What differs | Hip Extension | One Leg Barbell Hipthrust |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes, quads, and hamstrings |
| Equipment | bodyweight only | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 530 sessions | 41 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 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 Extension or One Leg Barbell Hipthrust?
Planfit users log Hip Extension more often — 530 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 Extension and One Leg Barbell Hipthrust work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and One Leg Barbell Hipthrust loads glutes, quads, and hamstrings.
What equipment do Hip Extension and One Leg Barbell Hipthrust need?
Hip Extension needs bodyweight only, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
Hip Extension is the easier place to start. Move to One Leg Barbell Hipthrust once your form holds up.
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