Barbell Hack Squat vs Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Lunge more often — 2,988 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Barbell Hack Squat and Lunge for Better Comparison.
Planfit Users' Choice about Barbell Hack Squat vs Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lunge more often — 2,988 sessions compared to 15 for Barbell Hack Squat.
Popularity is not the whole answer. Barbell Hack Squat and Lunge differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Hack Squat and Lunge Differ
| What differs | Barbell Hack Squat | Lunge |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15 sessions | 2,988 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Barbell Hack Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Hack Squat Guide page of our blog!
How to Lunge
Lunge muscles worked: Leg
Form
- 1. Step forward with one foot and raise the heel of the opposite 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 Comment
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
If you want to know a detailed guide to Lunge, alternative exercises, and its benefits, check it out here. Check out the Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Barbell Hack Squat or Lunge?
Planfit users log Lunge more often — 2,988 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.
What equipment do Barbell Hack Squat and Lunge need?
Barbell Hack Squat needs a barbell, and Lunge needs bodyweight only.
Which is easier to start with?
Lunge is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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