Pistol Squat vs Hip Extension
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Extension more often — 531 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Hip Extension and pick the one that fits your Leg workout.
Pistol Squat vs Hip Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 531 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat and Hip Extension 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 Extension Differ
| What differs | Pistol Squat | Hip Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 86 sessions | 531 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 Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Hip Extension?
Planfit users log Hip Extension more often — 531 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 Extension work the same muscles?
Not quite. Pistol Squat loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Pistol Squat and Hip Extension need?
Pistol Squat needs bodyweight only, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Pistol Squat once your form holds up.
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