Backward Lunge vs Hip Thrust Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Thrust Machine more often — 4,197 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Backward Lunge and Hip Thrust Machine and pick the one that fits your Leg workout.
Backward Lunge vs Hip Thrust Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,197 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Backward Lunge and Hip Thrust Machine 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 Thrust Machine Differ
| What differs | Backward Lunge | Hip Thrust Machine |
|---|---|---|
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 4,197 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 Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Hip Thrust Machine?
Planfit users log Hip Thrust Machine more often — 4,197 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 Hip Thrust Machine need?
Backward Lunge needs bodyweight only, and Hip Thrust Machine needs a machine.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Backward Lunge once your form holds up.
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