Smith Machine Wide Squat vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Hip Abduction is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Smith Machine Wide Squat and Hip Abduction and pick the one that fits your Leg workout.
Smith Machine Wide Squat vs Hip Abduction: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction more often — 873 sessions compared to 636 for Smith Machine Wide Squat.
What most people do isn't always what fits you. Smith Machine Wide Squat and Hip Abduction differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Wide Squat and Hip Abduction Differ
| What differs | Smith Machine Wide Squat | Hip Abduction |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | glutes and outer thighs |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 636 sessions | 873 sessions |
How to Do Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 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 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 lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Wide Squat or Hip Abduction?
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 Smith Machine Wide Squat and Hip Abduction work the same muscles?
Not quite. Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs, and Hip Abduction loads glutes and outer thighs.
What equipment do Smith Machine Wide Squat and Hip Abduction need?
Smith Machine Wide Squat needs a machine, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
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