Glute Kick Back vs Cross Lunge
Maximizing 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.
Customize Your Leg Workout: Explore the Benefits of Glute Kick Back and Cross Lunge for Better Comparison.
Planfit Users' Choice about Glute Kick Back vs Cross Lunge : Which is Better?
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.
Popularity is not the whole answer. Glute Kick Back and Cross 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 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 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 Comment
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
If you want to know a detailed guide to Glute Kick Back, alternative exercises, and its benefits, check it out here. Check out the Glute Kick Back Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Cross Lunge, alternative exercises, and its benefits, check it out here. Check out the Cross Lunge Guide page of our blog!
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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