Barbell Hip Thrust vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Cross Lunge is the easier place to start — difficulty 3 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Hip Thrust and Cross Lunge and pick the one that fits your Leg workout.
Barbell Hip Thrust 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 1,544 for Barbell Hip Thrust.
What most people do isn't always what fits you. Barbell Hip Thrust 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 Hip Thrust and Cross Lunge Differ
| What differs | Barbell Hip Thrust | Cross Lunge |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,544 sessions | 2,196 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 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 Hip Thrust or Cross 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 Barbell Hip Thrust and Cross Lunge work the same muscles?
Not quite. Barbell Hip Thrust loads glutes, quads, and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Barbell Hip Thrust and Cross Lunge need?
Barbell Hip Thrust 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 Hip Thrust once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
