Hip Extension vs Side Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Side Lunge more often — 2,121 sessions vs 530. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Hip Extension and Side Lunge for Better Comparison.
Planfit Users' Choice about Hip Extension vs Side Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,121 sessions compared to 530 for Hip Extension.
Popularity is not the whole answer. Hip Extension and Side 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 Side Lunge Differ
| What differs | Hip Extension | Side Lunge |
|---|---|---|
| Muscles worked | glutes and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 530 sessions | 2,121 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 Side Lunge
Side Lunge muscles worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
If you want to know a detailed guide to Side Lunge, alternative exercises, and its benefits, check it out here. Check out the Side Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Hip Extension or Side Lunge?
Planfit users log Side Lunge more often — 2,121 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 Side Lunge work the same muscles?
Not quite. Hip Extension loads glutes and hamstrings, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Hip Extension and Side Lunge need?
Hip Extension needs bodyweight only, and Side Lunge needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Side Lunge once your form holds up.
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