Cross Lunge vs Barbell Squat
Maximizing Your Leg Workout Plan
Contents
Planfit users log Barbell Squat more often — 26,460 sessions vs 2,196. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Cross Lunge and Barbell Squat for Better Comparison.
Planfit Users' Choice about Cross Lunge vs Barbell Squat : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Squat more often — 26,460 sessions compared to 2,196 for Cross Lunge.
Popularity is not the whole answer. Cross Lunge and Barbell Squat differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Cross Lunge and Barbell Squat Differ
| What differs | Cross Lunge | Barbell Squat |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,196 sessions | 26,460 sessions |
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!
How to Barbell Squat
Barbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your back straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips 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 lift 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 Squat, alternative exercises, and its benefits, check it out here. Check out the Barbell Squat Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Cross Lunge or Barbell Squat?
Planfit users log Barbell Squat more often — 26,460 sessions against 2,196 for Cross Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Cross Lunge and Barbell Squat work the same muscles?
Not quite. Cross Lunge loads quads, glutes, and outer thighs, and Barbell Squat loads quads, hamstrings, and glutes.
What equipment do Cross Lunge and Barbell Squat need?
Cross Lunge needs bodyweight only, and Barbell Squat needs a barbell.
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