Hip Abduction Machine vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Hip Abduction Machine more often — 21,894 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Abduction Machine and Backward Lunge and pick the one that fits your Leg workout.
Hip Abduction Machine vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Abduction Machine more often — 21,894 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Hip Abduction Machine 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 Hip Abduction Machine and Backward Lunge Differ
| What differs | Hip Abduction Machine | Backward Lunge |
|---|---|---|
| Muscles worked | glutes and outer thighs | glutes, quads, and hamstrings |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 21,894 sessions | 1,292 sessions |
How to Do Hip Abduction Machine
Hip Abduction Machine Muscles Worked: Leg
Form
- 1. Please push while tightening your outer glutes.
- 2. Please return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to overextend your legs.
- 2. Please be careful not to let your knees touch.
For a full Hip Abduction Machine guide with alternatives and benefits, see the Hip Abduction Machine 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, Hip Abduction Machine or Backward Lunge?
Planfit users log Hip Abduction Machine more often — 21,894 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.
Do Hip Abduction Machine and Backward Lunge work the same muscles?
Not quite. Hip Abduction Machine loads glutes and outer thighs, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Hip Abduction Machine and Backward Lunge need?
Hip Abduction Machine needs a machine, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Hip Abduction Machine is the easier place to start. Move to Backward Lunge once your form holds up.
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