Leg Extension vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Leg Extension and Pistol Squat and pick the one that fits your Leg workout.
Leg Extension vs Pistol 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 86 for Pistol Squat.
What most people do isn't always what fits you. Leg Extension and Pistol 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 Pistol Squat Differ
| What differs | Leg Extension | Pistol Squat |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and glutes |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Pistol Squat?
Planfit users log Leg Extension more often — 49,848 sessions against 86 for Pistol 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 Pistol Squat work the same muscles?
Not quite. Leg Extension loads quads, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do Leg Extension and Pistol Squat need?
Leg Extension needs a machine, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Pistol Squat once your form holds up.
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