Backward Lunge vs Seated One Leg Press
Which one fits your Leg workout plan?
Contents
Backward Lunge is the easier place to start — difficulty 2 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Backward Lunge and Seated One Leg Press and pick the one that fits your Leg workout.
Backward Lunge vs Seated One Leg Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Seated One Leg Press more often — 1,391 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Backward Lunge and Seated One Leg Press 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 Seated One Leg Press Differ
| What differs | Backward Lunge | Seated One Leg Press |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 1,391 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 Seated One Leg Press
Seated One Leg Press Muscles Worked: Leg
Form
- 1. Please bend from the hip joint to the knee while keeping your abdomen tight.
- 2. Go down until your thigh is perpendicular to your body.
- 3. Push while extending the hip joint, but only until the knee is slightly bent.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to let your knees spread apart.
- 3. Please be careful not to lift your hips off the equipment.
For a full Seated One Leg Press guide with alternatives and benefits, see the Seated One Leg Press exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Seated One Leg Press?
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 Seated One Leg Press need?
Backward Lunge needs bodyweight only, and Seated One Leg Press needs a machine.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Seated One Leg Press once your form holds up.
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