One Leg Knee Up vs Hip Thrust Machine
Which one fits your Leg workout plan?
Contents
Hip Thrust Machine works multiple joints at once, One Leg Knee Up isolates — difficulty 1 of 5 vs 2. See which fits your Leg day.
Compare the benefits of One Leg Knee Up and Hip Thrust Machine and pick the one that fits your Leg workout.
One Leg Knee Up vs Hip Thrust Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,197 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 Hip Thrust Machine 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 Thrust Machine Differ
| What differs | One Leg Knee Up | Hip Thrust Machine |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | glutes, quads, and hamstrings |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 4,197 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 Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Hip Thrust Machine?
Planfit users log Hip Thrust Machine more often — 4,197 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 Hip Thrust Machine work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Hip Thrust Machine loads glutes, quads, and hamstrings.
What equipment do One Leg Knee Up and Hip Thrust Machine need?
One Leg Knee Up needs bodyweight only, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to One Leg Knee Up once your form holds up.
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