Backward Lunge vs Dumbbell One Leg Deadlift
Which one fits your Leg workout plan?
Contents
Backward Lunge and Dumbbell One Leg Deadlift are close in use — 1,591 vs 1,292 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Backward Lunge and Dumbbell One Leg Deadlift and pick the one that fits your Leg workout.
Backward Lunge vs Dumbbell One Leg Deadlift: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell One Leg Deadlift more often — 1,591 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Backward Lunge and Dumbbell One Leg Deadlift 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 Dumbbell One Leg Deadlift Differ
| What differs | Backward Lunge | Dumbbell One Leg Deadlift |
|---|---|---|
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 1,591 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 Dumbbell One Leg Deadlift
Dumbbell One Leg Deadlift Muscles Worked: Leg
Form
- 1. Keep the knee joint fixed in an extended position and slowly bend your waist while stretching one leg back.
- 2. As you lower down, bring the dumbbell down close to your body.
- 3. Keep your gaze slightly forward.
- 4. As you lower your leg, slowly return to the starting position.
Coach's Tips
- 1. Please be careful not to let your gaze drop to the floor.
- 2. Please be careful not to bend your knees excessively.
- 3. Keep your chest up and engage your core to avoid bending your back.
For a full Dumbbell One Leg Deadlift guide with alternatives and benefits, see the Dumbbell One Leg Deadlift exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Dumbbell One Leg Deadlift?
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.
What equipment do Backward Lunge and Dumbbell One Leg Deadlift need?
Backward Lunge needs bodyweight only, and Dumbbell One Leg Deadlift needs a dumbbell.
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