Backward Lunge vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Backward Lunge is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Compare the benefits of Backward Lunge and Cross Lunge and pick the one that fits your Leg workout.
Backward Lunge vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Backward Lunge and Cross Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Backward Lunge and Cross Lunge Differ
| What differs | Backward Lunge | Cross Lunge |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 2,196 sessions |
How to Do 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 Tips
- 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.
For a full Backward Lunge guide with alternatives and benefits, see the Backward Lunge exercise guide.
How to Do Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Cross Lunge?
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 Backward Lunge and Cross Lunge work the same muscles?
Not quite. Backward Lunge loads glutes, quads, and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Backward Lunge and Cross Lunge need?
Backward Lunge needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Cross Lunge once your form holds up.
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