One Leg Knee Up vs Barbell Wide Squat
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 388. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Barbell Wide Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Barbell Wide Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Leg Knee Up more often — 1,103 sessions compared to 388 for Barbell Wide Squat.
What most people do isn't always what fits you. One Leg Knee Up and Barbell Wide Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Leg Knee Up and Barbell Wide Squat Differ
| What differs | One Leg Knee Up | Barbell Wide Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | glutes, hamstrings, and inner thighs |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 388 sessions |
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
How to Do Barbell Wide Squat
Barbell Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Wide Squat guide with alternatives and benefits, see the Barbell Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Barbell Wide Squat?
Planfit users log One Leg Knee Up more often — 1,103 sessions against 388 for Barbell Wide Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Leg Knee Up and Barbell Wide Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Barbell Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do One Leg Knee Up and Barbell Wide Squat need?
One Leg Knee Up needs bodyweight only, and Barbell Wide Squat needs a barbell.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Barbell Wide Squat once your form holds up.
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