Leg Extension vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Goblet Squat works multiple joints at once, Leg Extension isolates — difficulty 2 of 5 vs 1. See which fits your Leg day.
Compare the benefits of Leg Extension and Goblet Squat and pick the one that fits your Leg workout.
Leg Extension vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 7,693 for Goblet Squat.
What most people do isn't always what fits you. Leg Extension and Goblet Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Leg Extension and Goblet Squat Differ
| What differs | Leg Extension | Goblet Squat |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and glutes |
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 7,693 sessions |
How to Do Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension exercise guide.
How to Do Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 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.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Goblet Squat?
Planfit users log Leg Extension more often — 49,848 sessions against 7,693 for Goblet Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Leg Extension and Goblet Squat work the same muscles?
Not quite. Leg Extension loads quads, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do Leg Extension and Goblet Squat need?
Leg Extension needs a machine, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Goblet Squat once your form holds up.
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