Hip Extension vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 530. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Hip Extension and Cross Lunge and pick the one that fits your Leg workout.
Hip Extension 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 530 for Hip Extension.
What most people do isn't always what fits you. Hip Extension 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 Extension and Cross Lunge Differ
| What differs | Hip Extension | Cross Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 530 sessions | 2,196 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 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 Extension or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 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 Cross Lunge work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Hip Extension and Cross Lunge need?
Hip Extension needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Cross Lunge once your form holds up.
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