Backward Lunge vs Hip Abduction
Which one fits your Leg workout plan?
Contents
Hip Abduction is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Backward Lunge and Hip Abduction and pick the one that fits your Leg workout.
Backward Lunge vs Hip Abduction: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 873 for Hip Abduction.
What most people do isn't always what fits you. Backward Lunge and Hip Abduction 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 Hip Abduction Differ
| What differs | Backward Lunge | Hip Abduction |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | glutes and outer thighs |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 873 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 Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Hip Abduction?
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 Hip Abduction work the same muscles?
Not quite. Backward Lunge loads glutes, quads, and hamstrings, and Hip Abduction loads glutes and outer thighs.
What equipment do Backward Lunge and Hip Abduction need?
Backward Lunge needs bodyweight only, and Hip Abduction needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Backward Lunge once your form holds up.
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