Glute Kick Back vs Barbell Lunge
Which one fits your Leg workout plan?
Contents
Glute Kick Back is the easier place to start — difficulty 1 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Glute Kick Back and Barbell Lunge and pick the one that fits your Leg workout.
Glute Kick Back 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 1,065 for Glute Kick Back.
What most people do isn't always what fits you. Glute Kick Back 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 Kick Back and Barbell Lunge Differ
| What differs | Glute Kick Back | Barbell Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a barbell |
| Difficulty | 1 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 1,367 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 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 Kick Back or Barbell 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 Barbell Lunge work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Barbell Lunge loads quads, hamstrings, and glutes.
What equipment do Glute Kick Back and Barbell Lunge need?
Glute Kick Back needs bodyweight only, and Barbell Lunge needs a barbell.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Barbell Lunge once your form holds up.
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