One Leg Knee Up vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Hip Extension and pick the one that fits your Leg workout.
One Leg Knee Up vs Hip Extension: 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 531 for Hip Extension.
What most people do isn't always what fits you. One Leg Knee Up and Hip Extension 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 Extension Differ
| What differs | One Leg Knee Up | Hip Extension |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | glutes and hamstrings |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 531 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 Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Hip Extension?
Planfit users log One Leg Knee Up more often — 1,103 sessions against 531 for Hip Extension. 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 Hip Extension work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Hip Extension loads glutes and hamstrings.
What equipment do One Leg Knee Up and Hip Extension need?
One Leg Knee Up needs bodyweight only, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to One Leg Knee Up once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
