Pistol Squat vs Hip Thrust Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Thrust Machine more often — 4,197 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Hip Thrust Machine and pick the one that fits your Leg workout.
Pistol Squat vs Hip Thrust Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,197 sessions compared to 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat and Hip Thrust Machine 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 Thrust Machine Differ
| What differs | Pistol Squat | Hip Thrust Machine |
|---|---|---|
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 5 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 86 sessions | 4,197 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 Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or Hip Thrust Machine?
Planfit users log Hip Thrust Machine more often — 4,197 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.
What equipment do Pistol Squat and Hip Thrust Machine need?
Pistol Squat needs bodyweight only, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Pistol Squat once your form holds up.
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