Glute Ham Raise vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Backward Lunge and pick the one that fits your Leg workout.
Glute Ham Raise vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise and Backward Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Glute Ham Raise and Backward Lunge Differ
| What differs | Glute Ham Raise | Backward Lunge |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | glutes, quads, and hamstrings |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 179 sessions | 1,292 sessions |
How to Do Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
How to Do Backward Lunge
Backward Lunge Muscles Worked: Leg
Form
- 1. Step back with one foot and raise the heel of that foot.
- 2. Lower yourself 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 ensure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please make sure that your center of gravity does not lean too far forward.
For a full Backward Lunge guide with alternatives and benefits, see the Backward Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Backward Lunge?
Planfit users log Backward Lunge more often — 1,292 sessions against 179 for Glute Ham Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Glute Ham Raise and Backward Lunge work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Glute Ham Raise and Backward Lunge need?
Glute Ham Raise needs a machine, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Glute Ham Raise once your form holds up.
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