Dumbbell Lunge vs Glute Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 1,165. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Lunge and Glute Kick Back and pick the one that fits your Leg workout.
Dumbbell Lunge vs Glute Kick Back: 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 1,165 for Glute Kick Back.
What most people do isn't always what fits you. Dumbbell Lunge and Glute Kick Back 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 Glute Kick Back Differ
| What differs | Dumbbell Lunge | Glute Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 1,165 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 Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or Glute Kick Back?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 1,165 for Glute Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Lunge and Glute Kick Back work the same muscles?
Not quite. Dumbbell Lunge loads quads, hamstrings, and glutes, and Glute Kick Back loads glutes and hamstrings.
What equipment do Dumbbell Lunge and Glute Kick Back need?
Dumbbell Lunge needs a dumbbell, and Glute Kick Back needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Dumbbell Lunge once your form holds up.
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