Exercise Comparison
Barbell Hip Thrust vs Leg Lift
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
Instructions
Barbell Hip Thrust
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Leg Lift
While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
Slowly bring the raised leg back to the floor as you breathe in.
Repeat for the recommended amount of repetitions.
Repeat the movement with the opposite leg.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while Leg Lift is beginner and uses bodyweight. Choose Leg Lift if you're looking for a more accessible option, or Barbell Hip Thrust for a greater challenge. Barbell Hip Thrust is a compound movement working multiple joints, making it better for overall strength. Leg Lift isolates the target muscle for focused development.