Backward Lunge vs Jump Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 412. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Backward Lunge and Jump Squat for Better Comparison.
Planfit Users' Choice about Backward Lunge vs Jump Squat : 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 412 for Jump Squat.
Popularity is not the whole answer. Backward Lunge and Jump 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 Jump Squat Differ
| What differs | Backward Lunge | Jump Squat |
|---|---|---|
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 412 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 Jump Squat
Jump Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally and lower yourself until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet and jump.
- 4. After landing, return 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. Please ensure your feet do not lift off the ground.
- 6. When standing up, please make sure your knees do not come together.
If you want to know a detailed guide to Jump Squat, alternative exercises, and its benefits, check it out here. Check out the Jump Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Jump Squat?
Planfit users log Backward Lunge more often — 1,292 sessions against 412 for Jump Squat. 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 Jump Squat need?
Backward Lunge needs bodyweight only, and Jump Squat needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Jump Squat once your form holds up.
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