Barbell Lunge vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Side Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Barbell Lunge and Side Kick Back and pick the one that fits your Leg workout.
Barbell Lunge vs Side Kick Back: 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 822 for Side Kick Back.
What most people do isn't always what fits you. Barbell Lunge and Side Kick Back 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 Side Kick Back Differ
| What differs | Barbell Lunge | Side Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | outer thighs |
| Equipment | a barbell | bodyweight only |
| Difficulty | 4 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 1,367 sessions | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Barbell Lunge or Side Kick Back?
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 Lunge and Side Kick Back work the same muscles?
Not quite. Barbell Lunge loads quads, hamstrings, and glutes, and Side Kick Back loads outer thighs.
What equipment do Barbell Lunge and Side Kick Back need?
Barbell Lunge needs a barbell, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Barbell Lunge once your form holds up.
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