Pistol Squat vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Pistol Squat more often — 86 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Pistol Squat vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Pistol Squat more often — 86 sessions compared to 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Pistol Squat and One Leg Barbell Hipthrust 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 One Leg Barbell Hipthrust Differ
| What differs | Pistol Squat | One Leg Barbell Hipthrust |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 86 sessions | 41 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 One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Pistol Squat or One Leg Barbell Hipthrust?
Planfit users log Pistol Squat more often — 86 sessions against 41 for One Leg Barbell Hipthrust. 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 One Leg Barbell Hipthrust need?
Pistol Squat needs bodyweight only, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
One Leg Barbell Hipthrust is the easier place to start. Move to Pistol Squat once your form holds up.
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