Barbell Lunge 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 Lunge and Backward Lunge and pick the one that fits your Leg workout.
Barbell Lunge vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Lunge more often — 1,367 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Barbell Lunge 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 Lunge and Backward Lunge Differ
| What differs | Barbell Lunge | Backward Lunge |
|---|---|---|
| Equipment | a barbell | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,367 sessions | 1,292 sessions |
How to Do Barbell Lunge
Barbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and lower yourself until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Switch legs and perform the same on the opposite side.
- 4. Proceed one side at a time or alternate between sides.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please make sure 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.
For a full Barbell Lunge guide with alternatives and benefits, see the Barbell Lunge 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 Lunge 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 Lunge and Backward Lunge need?
Barbell Lunge 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 Lunge once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
