Smith Machine Squat vs Hip Extension Machine
Maximizing Your Leg Workout Plan
Contents
Planfit users log Smith Machine Squat more often — 15,450 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Smith Machine Squat and Hip Extension Machine for Better Comparison.
Planfit Users' Choice about Smith Machine Squat vs Hip Extension Machine : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Squat more often — 15,450 sessions compared to 524 for Hip Extension Machine.
Popularity is not the whole answer. Smith Machine 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 Smith Machine Squat and Hip Extension Machine Differ
| What differs | Smith Machine Squat | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Machine type | Smith-machine | pin-loaded |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 15,450 sessions | 524 sessions |
How to Smith Machine Squat
Smith Machine Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Naturally bend your knees and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, and return to the starting position.
Coach's Comment
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
If you want to know a detailed guide to Smith Machine Squat, alternative exercises, and its benefits, check it out here. Check out the Smith Machine 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, Smith Machine Squat or Hip Extension Machine?
Planfit users log Smith Machine Squat more often — 15,450 sessions against 524 for Hip Extension Machine. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Squat and Hip Extension Machine work the same muscles?
Not quite. Smith Machine Squat loads quads, hamstrings, and glutes, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Smith Machine Squat and Hip Extension Machine need?
Smith Machine Squat needs a machine, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Smith Machine Squat once your form holds up.
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