Backward Lunge vs Barbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Backward Lunge and Barbell Squat for Better Comparison.
Planfit Users' Choice about Backward Lunge vs Barbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 1,292 for Backward Lunge.
Popularity is not the whole answer. Backward Lunge and Barbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Backward Lunge and Barbell Squat Differ
| What differs | Backward Lunge | Barbell Squat |
|---|---|---|
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 26,460 sessions |
How to Backward Lunge
Backward Lunge muscles worked: Leg
Form
- 1. Step back with one foot and raise the heel of that foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Comment
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please ensure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please make sure that your center of gravity does not lean too far forward.
If you want to know a detailed guide to Backward Lunge, alternative exercises, and its benefits, check it out here. Check out the Backward Lunge Guide page of our blog!
How to Barbell Squat
Barbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks 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 hips in sequence, returning to the starting position.
Coach's Comment
- 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.
If you want to know a detailed guide to Barbell Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Barbell Squat?
Planfit users log Barbell Squat more often — 26,460 sessions against 1,292 for Backward Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Backward Lunge and Barbell Squat need?
Backward Lunge needs bodyweight only, and Barbell Squat needs a barbell.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Barbell Squat once your form holds up.
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