One Leg Knee Up vs Glute Ham Raise
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Glute Ham Raise and pick the one that fits your Leg workout.
One Leg Knee Up vs Glute Ham Raise: 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 179 for Glute Ham Raise.
What most people do isn't always what fits you. One Leg Knee Up and Glute Ham Raise 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 Glute Ham Raise Differ
| What differs | One Leg Knee Up | Glute Ham Raise |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | hamstrings, glutes, and calves |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 179 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 Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Glute Ham Raise?
Planfit users log One Leg Knee Up more often — 1,103 sessions against 179 for Glute Ham Raise. 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 Glute Ham Raise work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Glute Ham Raise loads hamstrings, glutes, and calves.
What equipment do One Leg Knee Up and Glute Ham Raise need?
One Leg Knee Up needs bodyweight only, and Glute Ham Raise needs a machine.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Glute Ham Raise once your form holds up.
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