Backward Lunge vs Side Lunge
Which one fits your Leg workout plan?
Contents
Backward Lunge and Side Lunge are close in use — 2,121 vs 1,292 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Backward Lunge and Side Lunge and pick the one that fits your Leg workout.
Backward Lunge vs Side Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,121 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Backward Lunge and Side Lunge 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 Lunge Differ
| What differs | Backward Lunge | Side Lunge |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,292 sessions | 2,121 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 Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Backward Lunge or Side Lunge?
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 Lunge work the same muscles?
Not quite. Backward Lunge loads glutes, quads, and hamstrings, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Backward Lunge and Side Lunge need?
Backward Lunge needs bodyweight only, and Side Lunge needs bodyweight only.
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