One Leg Knee Up vs Side Kick Back
Which one fits 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.
Compare the benefits of One Leg Knee Up and Side Kick Back and pick the one that fits your Leg workout.
One Leg Knee Up vs Side Kick Back: 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 822 for Side Kick Back.
What most people do isn't always what fits you. One Leg Knee Up and Side Kick Back 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 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 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 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 Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
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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