Barbell Lunge vs Side Lunge
Which one fits your Leg workout plan?
Contents
Side 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 Side Lunge and pick the one that fits your Leg workout.
Barbell Lunge 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 1,367 for Barbell Lunge.
What most people do isn't always what fits you. Barbell Lunge 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 Lunge and Side Lunge Differ
| What differs | Barbell Lunge | Side Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,367 sessions | 2,121 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 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 Lunge or Side 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 Lunge and Side Lunge work the same muscles?
Not quite. Barbell Lunge loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Barbell Lunge and Side Lunge need?
Barbell Lunge 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 Lunge once your form holds up.
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