Hip Abduction vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 873. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Abduction and Cross Lunge and pick the one that fits your Leg workout.
Hip Abduction 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 873 for Hip Abduction.
What most people do isn't always what fits you. Hip Abduction 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 Hip Abduction and Cross Lunge Differ
| What differs | Hip Abduction | Cross Lunge |
|---|---|---|
| Muscles worked | glutes and outer thighs | quads, glutes, and outer thighs |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 873 sessions | 2,196 sessions |
How to Do Hip Abduction
Hip Abduction Muscles Worked: Leg
Form
- 1. Straighten the knee of the leg above and lift it using the outer hip muscles.
- 2. Raise the leg so that it is at an angle of more than 60 degrees from the floor.
- 3. After finishing one side, proceed with the opposite leg in the same way.
Coach's Tips
- 1. Please be careful not to shake your body.
- 2. Keep your core engaged to avoid putting strain on your lower back.
For a full Hip Abduction guide with alternatives and benefits, see the Hip Abduction 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, Hip Abduction or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 873 for Hip Abduction. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hip Abduction and Cross Lunge work the same muscles?
Not quite. Hip Abduction loads glutes and outer thighs, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Hip Abduction and Cross Lunge need?
Hip Abduction needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Hip Abduction is the easier place to start. Move to Cross Lunge once your form holds up.
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