One Leg Knee Up vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Pistol Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Pistol Squat: 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 86 for Pistol Squat.
What most people do isn't always what fits you. One Leg Knee Up and Pistol 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 Pistol Squat Differ
| What differs | One Leg Knee Up | Pistol Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Pistol Squat?
Planfit users log One Leg Knee Up more often — 1,103 sessions against 86 for Pistol Squat. 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 Pistol Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Pistol Squat loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Pistol Squat need?
One Leg Knee Up needs bodyweight only, and Pistol Squat needs bodyweight only.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Pistol Squat once your form holds up.
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