Dumbbell Lunge vs Barbell Hip Thrust
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 1,544. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Lunge and Barbell Hip Thrust and pick the one that fits your Leg workout.
Dumbbell Lunge vs Barbell Hip Thrust: 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 1,544 for Barbell Hip Thrust.
What most people do isn't always what fits you. Dumbbell Lunge and Barbell Hip Thrust 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 Barbell Hip Thrust Differ
| What differs | Dumbbell Lunge | Barbell Hip Thrust |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 1,544 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 Barbell Hip Thrust
Barbell Hip Thrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is parallel to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full Barbell Hip Thrust guide with alternatives and benefits, see the Barbell Hip Thrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or Barbell Hip Thrust?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 1,544 for Barbell Hip Thrust. 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 Barbell Hip Thrust need?
Dumbbell Lunge needs a dumbbell, and Barbell Hip Thrust needs a barbell.
Which is easier to start with?
Dumbbell Lunge is the easier place to start. Move to Barbell Hip Thrust once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
