Hip Extension vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 530. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Extension and Backward Lunge and pick the one that fits your Leg workout.
Hip Extension vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 530 for Hip Extension.
What most people do isn't always what fits you. Hip Extension 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 Extension and Backward Lunge Differ
| What differs | Hip Extension | Backward Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | glutes, quads, and hamstrings |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 530 sessions | 1,292 sessions |
How to Do Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension 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 Extension or Backward Lunge?
Planfit users log Backward Lunge more often — 1,292 sessions against 530 for Hip Extension. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Hip Extension and Backward Lunge work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Hip Extension and Backward Lunge need?
Hip Extension needs bodyweight only, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Backward Lunge once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
