Box Jump vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 53. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Box Jump and Backward Lunge and pick the one that fits your Leg workout.
Box Jump vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 53 for Box Jump.
What most people do isn't always what fits you. Box Jump 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 Box Jump and Backward Lunge Differ
| What differs | Box Jump | Backward Lunge |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 53 sessions | 1,292 sessions |
How to Do Box Jump
Box Jump Muscles Worked: Leg
Form
- 1. Jump onto the box with both feet at the same time.
- 2. Jump back down with both feet at the same time and return to the starting position.
Coach's Tips
- 1. Please be careful not to touch the ground with one foot at a time when landing.
- 2. Please be cautious of ankle injuries when jumping.
For a full Box Jump guide with alternatives and benefits, see the Box Jump 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, Box Jump or Backward Lunge?
Planfit users log Backward Lunge more often — 1,292 sessions against 53 for Box Jump. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Box Jump and Backward Lunge need?
Box Jump needs bodyweight only, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Box Jump once your form holds up.
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