Glute Kick Back vs Side Lunge
Maximizing 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.
Customize Your Leg Workout: Explore the Benefits of Glute Kick Back and Side Lunge for Better Comparison.
Planfit Users' Choice about Glute Kick Back 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 1,065 for Glute Kick Back.
Popularity is not the whole answer. Glute Kick Back 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 Kick Back and Side Lunge Differ
| What differs | Glute Kick Back | Side Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 1,065 sessions | 2,121 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 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 Kick Back or Side 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 Side Lunge work the same muscles?
Not quite. Glute Kick Back loads glutes and hamstrings, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Glute Kick Back and Side Lunge need?
Glute Kick Back needs bodyweight only, and Side Lunge needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Side Lunge once your form holds up.
Get free AI personalized workout plan
Choosing exercises that align with your goals and body type is as important as consistency in your workout regime. Its about smart training that targets your specific fitness aspirations.
It's a straightforward way to customize a workout plan to meet your unique needs and objectives, ensuring every effort contributes to your fitness journey.
