Side Kick Back vs Seated One Leg Press
Which one fits your Leg workout plan?
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Side Kick Back and Seated One Leg Press and pick the one that fits your Leg workout.
Side Kick Back vs Seated One Leg Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated One Leg Press more often — 1,391 sessions compared to 822 for Side Kick Back.
What most people do isn't always what fits you. Side Kick Back and Seated One Leg Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Side Kick Back and Seated One Leg Press Differ
| What differs | Side Kick Back | Seated One Leg Press |
|---|---|---|
| Muscles worked | outer thighs | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 822 sessions | 1,391 sessions |
How to Do Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
How to Do Seated One Leg Press
Seated One Leg Press Muscles Worked: Leg
Form
- 1. Please bend from the hip joint to the knee while keeping your abdomen tight.
- 2. Go down until your thigh is perpendicular to your body.
- 3. Push while extending the hip joint, but only until the knee is slightly bent.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to let your knees spread apart.
- 3. Please be careful not to lift your hips off the equipment.
For a full Seated One Leg Press guide with alternatives and benefits, see the Seated One Leg Press exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Kick Back or Seated One Leg Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Side Kick Back and Seated One Leg Press work the same muscles?
Not quite. Side Kick Back loads outer thighs, and Seated One Leg Press loads quads, hamstrings, and glutes.
What equipment do Side Kick Back and Seated One Leg Press need?
Side Kick Back needs bodyweight only, and Seated One Leg Press needs a machine.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Seated One Leg Press once your form holds up.
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