One Leg Knee Up vs Hip Thrust Machine
Maximizing 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.
Customize Your Leg Workout: Explore the Benefits of One Leg Knee Up and Hip Thrust Machine for Better Comparison.
Planfit Users' Choice about One Leg Knee Up vs Hip Thrust Machine : Which is Better?
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.
Popularity is not the whole answer. One Leg Knee Up and Hip Thrust Machine differ in the muscles they load, 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 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 Comment
- Please be careful not to let your legs spread apart.
If you want to know a detailed guide to One Leg Knee Up, alternative exercises, and its benefits, check it out here. Check out the One Leg Knee Up Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Hip Thrust Machine, alternative exercises, and its benefits, check it out here. Check out the Hip Thrust Machine Guide page of our blog!
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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