Exercise Comparison
Barbell Hip Thrust vs One Knee To Chest
Side-by-Side
Muscle Analysis
Shared
Only in Barbell Hip Thrust
Only in One Knee To Chest
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.
One Knee To Chest
Start off by lying on the floor.
Extend one leg straight and pull the other knee to your chest. Hold under the knee joint to protect the kneecap.
Gently tug that knee toward your nose.
Switch sides. This stretches the buttocks and lower back of the bent leg and the hip flexor of the straight leg.
Verdict
Both exercises target the glutes. Barbell Hip Thrust is a intermediate exercise using barbell, while One Knee To Chest is beginner and uses none. Choose One Knee To Chest if you're looking for a more accessible option, or Barbell Hip Thrust for a greater challenge.