Cross Lunge vs Lunge
Maximizing Your Leg Workout Plan
Contents
Lunge is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Cross Lunge and Lunge for Better Comparison.
Planfit Users' Choice about Cross Lunge 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 2,196 for Cross Lunge.
Popularity is not the whole answer. Cross Lunge 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 Cross Lunge and Lunge Differ
| What differs | Cross Lunge | Lunge |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | quads, hamstrings, and glutes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 2,196 sessions | 2,988 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 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, Cross Lunge or 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 Cross Lunge and Lunge work the same muscles?
Not quite. Cross Lunge loads quads, glutes, and outer thighs, and Lunge loads quads, hamstrings, and glutes.
What equipment do Cross Lunge and Lunge need?
Cross Lunge needs bodyweight only, and Lunge needs bodyweight only.
Which is easier to start with?
Lunge is the easier place to start. Move to Cross Lunge once your form holds up.
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