Pistol Squat vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction more often — 873 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Hip Abduction and pick the one that fits your Leg workout.
Pistol Squat vs Hip Abduction: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat and Hip Abduction differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pistol Squat and Hip Abduction Differ
| What differs | Pistol Squat | Hip Abduction |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and outer thighs |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 86 sessions | 873 sessions |
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.
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Hip Abduction?
Planfit users log Hip Abduction more often — 873 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 Pistol Squat and Hip Abduction work the same muscles?
Not quite. Pistol Squat loads quads, hamstrings, and glutes, and Hip Abduction loads glutes and outer thighs.
What equipment do Pistol Squat and Hip Abduction need?
Pistol Squat needs bodyweight only, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Pistol Squat once your form holds up.
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