Dumbbell Squat vs Cross Lunge
Maximizing Your Leg Workout Plan
Contents
Dumbbell Squat is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Customize Your Leg Workout: Explore the Benefits of Dumbbell Squat and Cross Lunge for Better Comparison.
Planfit Users' Choice about Dumbbell Squat vs Cross Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Squat more often — 2,366 sessions compared to 2,196 for Cross Lunge.
Popularity is not the whole answer. Dumbbell Squat and Cross Lunge differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Dumbbell Squat and Cross Lunge Differ
| What differs | Dumbbell Squat | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,366 sessions | 2,196 sessions |
How to Dumbbell Squat
Dumbbell Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Comment
- 1. Please be careful not to lean your upper body too far 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.
If you want to know a detailed guide to Dumbbell Squat, alternative exercises, and its benefits, check it out here. Check out the Dumbbell Squat Guide page of our blog!
How to Cross Lunge
Cross Lunge muscles worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Comment
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
If you want to know a detailed guide to Cross Lunge, alternative exercises, and its benefits, check it out here. Check out the Cross Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Dumbbell Squat or Cross Lunge?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Squat and Cross Lunge work the same muscles?
Not quite. Dumbbell Squat loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Dumbbell Squat and Cross Lunge need?
Dumbbell Squat needs a dumbbell, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Dumbbell Squat is the easier place to start. Move to Cross Lunge once your form holds up.
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