Goblet Squat vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Goblet Squat more often — 7,693 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Goblet Squat and Backward Lunge and pick the one that fits your Leg workout.
Goblet Squat vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Goblet Squat 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 Goblet Squat and Backward Lunge Differ
| What differs | Goblet Squat | Backward Lunge |
|---|---|---|
| Equipment | a dumbbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 7,693 sessions | 1,292 sessions |
How to Do Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat 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, Goblet Squat or Backward Lunge?
Planfit users log Goblet Squat more often — 7,693 sessions against 1,292 for Backward Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Goblet Squat and Backward Lunge need?
Goblet Squat needs a dumbbell, and Backward Lunge needs bodyweight only.
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