Dumbbell Lunge vs One Leg Knee Up
Which one fits your Leg workout plan?
Contents
Dumbbell Lunge works multiple joints at once, One Leg Knee Up isolates — difficulty 2 of 5 vs 2. See which fits your Leg day.
Compare the benefits of Dumbbell Lunge and One Leg Knee Up and pick the one that fits your Leg workout.
Dumbbell Lunge vs One Leg Knee Up: 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 1,113 for One Leg Knee Up.
What most people do isn't always what fits you. Dumbbell Lunge and One Leg Knee Up 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 One Leg Knee Up Differ
| What differs | Dumbbell Lunge | One Leg Knee Up |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, abs, and hamstrings |
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 1,113 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 One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or One Leg Knee Up?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 1,113 for One Leg Knee Up. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Lunge and One Leg Knee Up work the same muscles?
Not quite. Dumbbell Lunge loads quads, hamstrings, and glutes, and One Leg Knee Up loads quads, abs, and hamstrings.
What equipment do Dumbbell Lunge and One Leg Knee Up need?
Dumbbell Lunge needs a dumbbell, and One Leg Knee Up needs bodyweight only.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
