Dumbbell Lunge vs Pistol Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Dumbbell Lunge more often — 17,996 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Lunge and Pistol Squat and pick the one that fits your Leg workout.
Dumbbell Lunge vs Pistol Squat: 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 86 for Pistol Squat.
What most people do isn't always what fits you. Dumbbell Lunge and Pistol Squat 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 Pistol Squat Differ
| What differs | Dumbbell Lunge | Pistol Squat |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 17,996 sessions | 86 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 Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Dumbbell Lunge or Pistol Squat?
Planfit users log Dumbbell Lunge more often — 17,996 sessions against 86 for Pistol Squat. 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 Pistol Squat need?
Dumbbell Lunge needs a dumbbell, and Pistol Squat needs bodyweight only.
Which is easier to start with?
Dumbbell Lunge is the easier place to start. Move to Pistol Squat once your form holds up.
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