Pistol Squat vs Hip Extension Machine
Maximizing Your Leg Workout Plan
Contents
Planfit users log Hip Extension Machine more often — 524 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Pistol Squat and Hip Extension Machine for Better Comparison.
Planfit Users' Choice about Pistol Squat vs Hip Extension Machine : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension Machine more often — 524 sessions compared to 86 for Pistol Squat.
Popularity is not the whole answer. Pistol Squat and Hip Extension Machine differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Pistol Squat and Hip Extension Machine Differ
| What differs | Pistol Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | bodyweight only | a machine |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 86 sessions | 524 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Pistol Squat, alternative exercises, and its benefits, check it out here. Check out the Pistol Squat Guide page of our blog!
How to Hip Extension Machine
Hip Extension Machine muscles worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Comment
- Keep your chest up to avoid bending your waist and engage your core.
If you want to know a detailed guide to Hip Extension Machine, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Machine Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Hip Extension Machine?
Planfit users log Hip Extension Machine more often — 524 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 Machine work the same muscles?
Not quite. Pistol Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Pistol Squat and Hip Extension Machine need?
Pistol Squat needs bodyweight only, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Pistol Squat once your form holds up.
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