Zercher Squat vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log One Leg Barbell Hipthrust more often — 41 sessions vs 20. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Zercher Squat and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Zercher Squat vs One Leg Barbell Hipthrust: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Leg Barbell Hipthrust more often — 41 sessions compared to 20 for Zercher Squat.
What most people do isn't always what fits you. Zercher 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 Zercher Squat and One Leg Barbell Hipthrust Differ
| What differs | Zercher Squat | One Leg Barbell Hipthrust |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 20 sessions | 41 sessions |
How to Do Zercher Squat
Zercher 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. 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 hips rise, straighten your knees and hip joints in sequence, and return 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher 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, Zercher Squat or One Leg Barbell Hipthrust?
Planfit users log One Leg Barbell Hipthrust more often — 41 sessions against 20 for Zercher Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Zercher Squat and One Leg Barbell Hipthrust need?
Zercher Squat needs a barbell, 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 Zercher Squat once your form holds up.
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