One Leg Knee Up vs Zercher Squat
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Knee Up more often — 1,103 sessions vs 21. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of One Leg Knee Up and Zercher Squat and pick the one that fits your Leg workout.
One Leg Knee Up vs Zercher 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 21 for Zercher Squat.
What most people do isn't always what fits you. One Leg Knee Up and Zercher 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 Zercher Squat Differ
| What differs | One Leg Knee Up | Zercher Squat |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 21 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 Zercher Squat
Zercher 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. Naturally bend your knees and lower yourself 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, and return 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Zercher Squat?
Planfit users log One Leg Knee Up more often — 1,103 sessions against 21 for Zercher 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 Zercher Squat work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Zercher Squat loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Zercher Squat need?
One Leg Knee Up needs bodyweight only, and Zercher Squat needs a barbell.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Zercher Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
