One Leg Knee Up vs Smith Machine Wide Squat
Which one fits your Leg workout plan?
Contents
One Leg Knee Up is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of One Leg Knee Up and Smith Machine Wide Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Smith Machine Wide 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 636 for Smith Machine Wide Squat.
What most people do isn't always what fits you. One Leg Knee Up and Smith Machine Wide 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 Smith Machine Wide Squat Differ
| What differs | One Leg Knee Up | Smith Machine Wide Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | glutes, hamstrings, and inner thighs |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 636 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 Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Smith Machine Wide Squat?
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 Smith Machine Wide Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do One Leg Knee Up and Smith Machine Wide Squat need?
One Leg Knee Up needs bodyweight only, and Smith Machine Wide Squat needs a machine.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
