Smith Machine Wide Squat vs Hip Extension
Which one fits your Leg workout plan?
Contents
Hip Extension 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 Extension and pick the one that fits your Leg workout.
Smith Machine Wide Squat vs Hip Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Wide Squat more often — 636 sessions compared to 531 for Hip Extension.
What most people do isn't always what fits you. Smith Machine Wide Squat and Hip Extension 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 Extension Differ
| What differs | Smith Machine Wide Squat | Hip Extension |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | glutes and hamstrings |
| 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 | 531 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 Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Wide Squat or Hip Extension?
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 Extension work the same muscles?
Not quite. Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs, and Hip Extension loads glutes and hamstrings.
What equipment do Smith Machine Wide Squat and Hip Extension need?
Smith Machine Wide Squat needs a machine, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
