One Leg Knee Up vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Hip Abduction is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of One Leg Knee Up and Hip Abduction and pick the one that fits your Leg workout.
One Leg Knee Up vs Hip Abduction: 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 873 for Hip Abduction.
What most people do isn't always what fits you. One Leg Knee Up and Hip Abduction 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 Hip Abduction Differ
| What differs | One Leg Knee Up | Hip Abduction |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | glutes and outer thighs |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 873 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 Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Hip Abduction?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do One Leg Knee Up and Hip Abduction work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Hip Abduction loads glutes and outer thighs.
What equipment do One Leg Knee Up and Hip Abduction need?
One Leg Knee Up needs bodyweight only, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to One Leg Knee Up once your form holds up.
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