Glute Kick Back vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Glute Kick Back is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Glute Kick Back and Backward Lunge and pick the one that fits your Leg workout.
Glute Kick Back 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 1,065 for Glute Kick Back.
What most people do isn't always what fits you. Glute Kick Back 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 Kick Back and Backward Lunge Differ
| What differs | Glute Kick Back | Backward Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes, quads, and hamstrings |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 1,292 sessions |
How to Do Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back 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 Kick Back or Backward 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 Glute Kick Back and Backward Lunge work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Glute Kick Back and Backward Lunge need?
Glute Kick Back needs bodyweight only, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Backward Lunge once your form holds up.
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