Dumbbell Lunge vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Lunge and Backward Lunge and pick the one that fits your Leg workout.
Dumbbell Lunge vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Lunge more often — 17,996 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Dumbbell Lunge 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 Dumbbell Lunge and Backward Lunge Differ
| What differs | Dumbbell Lunge | Backward Lunge |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 1,292 sessions |
How to Do Dumbbell Lunge
Dumbbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and raise the heel of the opposite foot.
- 2. Lower down 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 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.
For a full Dumbbell Lunge guide with alternatives and benefits, see the Dumbbell Lunge 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, Dumbbell Lunge or Backward Lunge?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 1,292 for Backward Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Dumbbell Lunge and Backward Lunge need?
Dumbbell Lunge needs a dumbbell, and Backward Lunge needs bodyweight only.
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