Calf Raise vs Cross Lunge
Maximizing Your Leg Workout Plan
Contents
Cross Lunge is the easier place to start — difficulty 3 of 5 vs 5. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Calf Raise and Cross Lunge for Better Comparison.
Planfit Users' Choice about Calf Raise vs Cross Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 1,215 for Calf Raise.
Popularity is not the whole answer. Calf Raise and Cross Lunge differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Calf Raise and Cross Lunge Differ
| What differs | Calf Raise | Cross Lunge |
|---|---|---|
| Muscles worked | calves, hamstrings, and glutes | quads, glutes, and outer thighs |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,215 sessions | 2,196 sessions |
How to Calf Raise
Calf Raise muscles worked: Leg
Form
- 1. Please raise your heels as high as possible to contract your calf muscles.
- 2. Please hold while resisting the weight, making sure your heels do not touch the ground.
Coach's Comment
- 1. If it is difficult to maintain your balance, support yourself with your hand on a wall or object.
- 2. Since strain may be placed on your ankle or Achilles tendon (the tendon at the back of your calf and heel), do not lower yourself quickly, and if you feel pain, perform the exercise with just your body weight.
If you want to know a detailed guide to Calf Raise, alternative exercises, and its benefits, check it out here. Check out the Calf Raise Guide page of our blog!
How to Cross Lunge
Cross Lunge muscles worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Comment
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
If you want to know a detailed guide to Cross Lunge, alternative exercises, and its benefits, check it out here. Check out the Cross Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Calf Raise or Cross 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 Calf Raise and Cross Lunge work the same muscles?
Not quite. Calf Raise loads calves, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Calf Raise and Cross Lunge need?
Calf Raise needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Calf Raise once your form holds up.
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