Barbell Hack Squat vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hack Squat and Cross Lunge and pick the one that fits your Leg workout.
Barbell Hack Squat vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Barbell Hack Squat and Cross Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hack Squat and Cross Lunge Differ
| What differs | Barbell Hack Squat | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 15 sessions | 2,196 sessions |
How to Do Barbell Hack Squat
Barbell Hack Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 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 back.
- 3. Don't excessively arch your back while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Hack Squat guide with alternatives and benefits, see the Barbell Hack Squat exercise guide.
How to Do Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
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 lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Hack Squat or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 15 for Barbell Hack Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Hack Squat and Cross Lunge work the same muscles?
Not quite. Barbell Hack Squat loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Barbell Hack Squat and Cross Lunge need?
Barbell Hack Squat needs a barbell, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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