Glute Ham Raise vs Side Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Side Lunge more often — 2,121 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Glute Ham Raise and Side Lunge for Better Comparison.
Planfit Users' Choice about Glute Ham Raise vs Side Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,121 sessions compared to 179 for Glute Ham Raise.
Popularity is not the whole answer. Glute Ham Raise and Side Lunge differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Glute Ham Raise and Side Lunge Differ
| What differs | Glute Ham Raise | Side Lunge |
|---|---|---|
| Muscles worked | hamstrings, glutes, and calves | quads, glutes, and outer thighs |
| 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 | 2,121 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to Glute Ham Raise, alternative exercises, and its benefits, check it out here. Check out the Glute Ham Raise Guide page of our blog!
How to Side Lunge
Side Lunge muscles worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
If you want to know a detailed guide to Side Lunge, alternative exercises, and its benefits, check it out here. Check out the Side Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Glute Ham Raise or Side Lunge?
Planfit users log Side Lunge more often — 2,121 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 Side Lunge work the same muscles?
Not quite. Glute Ham Raise loads hamstrings, glutes, and calves, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Glute Ham Raise and Side Lunge need?
Glute Ham Raise needs a machine, and Side Lunge needs bodyweight only.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Glute Ham Raise once your form holds up.
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