Glute Ham Raise vs Barbell Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Barbell Lunge more often — 1,367 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Ham Raise and Barbell Lunge and pick the one that fits your Leg workout.
Glute Ham Raise vs Barbell Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Lunge more often — 1,367 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Glute Ham Raise and Barbell 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 Barbell Lunge Differ
| What differs | Glute Ham Raise | Barbell Lunge |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | quads, hamstrings, and glutes |
| Equipment | a machine | a barbell |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 179 sessions | 1,367 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 Barbell Lunge
Barbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and lower yourself until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Switch legs and perform the same on the opposite side.
- 4. Proceed one side at a time or alternate between sides.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please make sure 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 Barbell Lunge guide with alternatives and benefits, see the Barbell Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Barbell Lunge?
Planfit users log Barbell Lunge more often — 1,367 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 Barbell Lunge work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Barbell Lunge loads quads, hamstrings, and glutes.
What equipment do Glute Ham Raise and Barbell Lunge need?
Glute Ham Raise needs a machine, and Barbell Lunge needs a barbell.
Which is easier to start with?
Barbell Lunge is the easier place to start. Move to Glute Ham Raise once your form holds up.
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