Backward Lunge vs Hip Extension Machine
Maximizing Your Leg Workout Plan
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Backward Lunge and Hip Extension Machine for Better Comparison.
Planfit Users' Choice about Backward Lunge vs Hip Extension Machine : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 524 for Hip Extension Machine.
Popularity is not the whole answer. Backward Lunge and Hip Extension Machine 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 Hip Extension Machine Differ
| What differs | Backward Lunge | Hip Extension Machine |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | glutes and hamstrings |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 524 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 Hip Extension Machine
Hip Extension Machine muscles worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Comment
- Keep your chest up to avoid bending your waist and engage your core.
If you want to know a detailed guide to Hip Extension Machine, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Machine Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Hip Extension Machine?
Planfit users log Backward Lunge more often — 1,292 sessions against 524 for Hip Extension Machine. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Backward Lunge and Hip Extension Machine work the same muscles?
Not quite. Backward Lunge loads glutes, quads, and hamstrings, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Backward Lunge and Hip Extension Machine need?
Backward Lunge needs bodyweight only, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Backward Lunge once your form holds up.
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