Glute Kick Back vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 1,065. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Glute Kick Back and Cross Lunge and pick the one that fits your Leg workout.
Glute Kick Back vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 1,065 for Glute Kick Back.
What most people do isn't always what fits you. Glute Kick Back and Cross 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 Cross Lunge Differ
| What differs | Glute Kick Back | Cross Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 2,196 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 Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Glute Kick Back or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 1,065 for Glute Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Glute Kick Back and Cross Lunge work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Glute Kick Back and Cross Lunge need?
Glute Kick Back needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Cross Lunge once your form holds up.
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