One Leg Knee Up vs Side Kick Back
Maximizing Your Leg Workout Plan
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of One Leg Knee Up and Side Kick Back for Better Comparison.
Planfit Users' Choice about One Leg Knee Up vs Side Kick Back : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Leg Knee Up more often — 1,103 sessions compared to 822 for Side Kick Back.
Popularity is not the whole answer. One Leg Knee Up and Side Kick Back 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 Side Kick Back Differ
| What differs | One Leg Knee Up | Side Kick Back |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | outer thighs |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 822 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 Side Kick Back
Side Kick Back muscles worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Comment
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
If you want to know a detailed guide to Side Kick Back, alternative exercises, and its benefits, check it out here. Check out the Side Kick Back Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Side Kick Back?
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 Side Kick Back work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Side Kick Back loads outer thighs.
What equipment do One Leg Knee Up and Side Kick Back need?
One Leg Knee Up needs bodyweight only, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to One Leg Knee Up once your form holds up.
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