Dumbbell Lunge vs Hip Extension
Maximizing Your Leg Workout Plan
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 531. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Dumbbell Lunge and Hip Extension for Better Comparison.
Planfit Users' Choice about Dumbbell Lunge vs Hip Extension : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Lunge more often — 17,996 sessions compared to 531 for Hip Extension.
Popularity is not the whole answer. Dumbbell Lunge and Hip Extension differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Lunge and Hip Extension Differ
| What differs | Dumbbell Lunge | Hip Extension |
|---|---|---|
| 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 | 531 sessions |
How to 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 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 Dumbbell Lunge, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Lunge Guide page of our blog!
How to Hip Extension
Hip Extension muscles worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Comment
- Keep your chest up to avoid bending your waist and engage your core.
If you want to know a detailed guide to Hip Extension, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or Hip Extension?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 531 for Hip Extension. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Lunge and Hip Extension work the same muscles?
Not quite. Dumbbell Lunge loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Dumbbell Lunge and Hip Extension need?
Dumbbell Lunge needs a dumbbell, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Dumbbell Lunge once your form holds up.
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