Hip Extension vs Cross Lunge
Maximizing 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.
Customize Your Leg Workout: Explore the Benefits of Hip Extension and Cross Lunge for Better Comparison.
Planfit Users' Choice about Hip Extension vs Cross Lunge : Which is Better?
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.
Popularity is not the whole answer. Hip Extension and Cross Lunge differ in the muscles they load, 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 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 Comment
- Keep your chest up to avoid bending your waist and engage your core.
If you want to know a detailed guide to Hip Extension, alternative exercises, and its benefits, check it out here. Check out the Hip Extension Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Cross Lunge, alternative exercises, and its benefits, check it out here. Check out the Cross Lunge Guide page of our blog!
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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