Barbell Hack Squat vs Side Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,121 sessions vs 15. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Barbell Hack Squat and Side Lunge and pick the one that fits your Leg workout.
Barbell Hack Squat 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 15 for Barbell Hack Squat.
What most people do isn't always what fits you. Barbell Hack Squat 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 Barbell Hack Squat and Side Lunge Differ
| What differs | Barbell Hack Squat | Side 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 | 2 of 5 |
| Sessions logged by Planfit users | 15 sessions | 2,121 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 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, Barbell Hack Squat or Side Lunge?
Planfit users log Side Lunge more often — 2,121 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 Side Lunge work the same muscles?
Not quite. Barbell Hack Squat loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Barbell Hack Squat and Side Lunge need?
Barbell Hack Squat needs a barbell, and Side Lunge needs bodyweight only.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Barbell Hack Squat once your form holds up.
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