Front Squat vs Cross Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 407. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Front Squat and Cross Lunge for Better Comparison.
Planfit Users' Choice about Front Squat vs Cross Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 407 for Front Squat.
Popularity is not the whole answer. Front 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 Front Squat and Cross Lunge Differ
| What differs | Front Squat | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 407 sessions | 2,196 sessions |
How to Front Squat
Front 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 back.
- 3. Don't excessively arch your back 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 Front Squat, alternative exercises, and its benefits, check it out here. Check out the Front 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, Front Squat or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 407 for Front Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Front Squat and Cross Lunge work the same muscles?
Not quite. Front Squat loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Front Squat and Cross Lunge need?
Front Squat needs a barbell, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Front Squat once your form holds up.
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