Hip Extension vs Side Lunge
Which one fits 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.
Compare the benefits of Hip Extension and Side Lunge and pick the one that fits your Leg workout.
Hip Extension vs Side Lunge: Which Do Planfit Users Choose?
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.
What most people do isn't always what fits you. Hip Extension and Side 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 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 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 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 Tips
- 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.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
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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