Barbell Hip Thrust vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Backward Lunge is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Hip Thrust and Backward Lunge and pick the one that fits your Leg workout.
Barbell Hip Thrust vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Hip Thrust more often — 1,544 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Barbell Hip Thrust and Backward 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 Hip Thrust and Backward Lunge Differ
| What differs | Barbell Hip Thrust | Backward Lunge |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 1,292 sessions |
How to Do Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
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.
Frequently Asked Questions
Which is better for Leg, Barbell Hip Thrust or Backward 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.
What equipment do Barbell Hip Thrust and Backward Lunge need?
Barbell Hip Thrust needs a barbell, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
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