Barbell Wide Squat vs Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Lunge more often — 2,988 sessions vs 388. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Barbell Wide Squat and Lunge for Better Comparison.
Planfit Users' Choice about Barbell Wide Squat vs Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lunge more often — 2,988 sessions compared to 388 for Barbell Wide Squat.
Popularity is not the whole answer. Barbell Wide Squat and Lunge differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Wide Squat and Lunge Differ
| What differs | Barbell Wide Squat | Lunge |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | quads, hamstrings, and glutes |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 388 sessions | 2,988 sessions |
How to Barbell Wide Squat
Barbell Wide Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Comment
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
If you want to know a detailed guide to Barbell Wide Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Wide Squat Guide page of our blog!
How to Lunge
Lunge muscles worked: Leg
Form
- 1. Step forward with one foot and raise the heel of the opposite 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 Comment
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful 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.
If you want to know a detailed guide to Lunge, alternative exercises, and its benefits, check it out here. Check out the Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Barbell Wide Squat or Lunge?
Planfit users log Lunge more often — 2,988 sessions against 388 for Barbell Wide Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Wide Squat and Lunge work the same muscles?
Not quite. Barbell Wide Squat loads glutes, hamstrings, and inner thighs, and Lunge loads quads, hamstrings, and glutes.
What equipment do Barbell Wide Squat and Lunge need?
Barbell Wide Squat needs a barbell, and Lunge needs bodyweight only.
Which is easier to start with?
Lunge is the easier place to start. Move to Barbell Wide Squat once your form holds up.
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