One Leg Knee Up vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Goblet Squat works multiple joints at once, One Leg Knee Up isolates — difficulty 2 of 5 vs 2. See which fits your Leg day.
Compare the benefits of One Leg Knee Up and Goblet Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 1,103 for One Leg Knee Up.
What most people do isn't always what fits you. One Leg Knee Up 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 One Leg Knee Up and Goblet Squat Differ
| What differs | One Leg Knee Up | Goblet Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a dumbbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 7,693 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 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, One Leg Knee Up or Goblet Squat?
Planfit users log Goblet Squat more often — 7,693 sessions against 1,103 for One Leg Knee Up. 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 Goblet Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Goblet Squat loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Goblet Squat need?
One Leg Knee Up needs bodyweight only, and Goblet Squat needs a dumbbell.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
