Backward Lunge vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Backward Lunge and Side Kick Back and pick the one that fits your Leg workout.
Backward Lunge vs Side Kick Back: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 822 for Side Kick Back.
What most people do isn't always what fits you. Backward Lunge and Side Kick Back 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 Side Kick Back Differ
| What differs | Backward Lunge | Side Kick Back |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | outer thighs |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Side Kick Back?
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.
Do Backward Lunge and Side Kick Back work the same muscles?
Not quite. Backward Lunge loads glutes, quads, and hamstrings, and Side Kick Back loads outer thighs.
What equipment do Backward Lunge and Side Kick Back need?
Backward Lunge needs bodyweight only, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Backward Lunge once your form holds up.
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