Hip Extension vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Hip Extension and Side Kick Back are close in use — 822 vs 530 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Hip Extension and Side Kick Back and pick the one that fits your Leg workout.
Hip Extension vs Side Kick Back: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Kick Back more often — 822 sessions compared to 530 for Hip Extension.
What most people do isn't always what fits you. Hip Extension and Side Kick Back 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 Side Kick Back Differ
| What differs | Hip Extension | Side Kick Back |
|---|---|---|
| Muscles worked | glutes and hamstrings | outer thighs |
| Difficulty | 1 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 530 sessions | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Hip Extension or Side Kick Back?
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 Side Kick Back work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Side Kick Back loads outer thighs.
What equipment do Hip Extension and Side Kick Back need?
Hip Extension needs bodyweight only, and Side Kick Back needs bodyweight only.
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