Hip Thrust Machine vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Hip Thrust Machine is the easier place to start — difficulty 1 of 5 vs 3. Compare Leg form cues and when to progress.
Compare the benefits of Hip Thrust Machine and Cross Lunge and pick the one that fits your Leg workout.
Hip Thrust Machine vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Thrust Machine more often — 4,097 sessions compared to 2,196 for Cross Lunge.
What most people do isn't always what fits you. Hip Thrust Machine 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 Thrust Machine and Cross Lunge Differ
| What differs | Hip Thrust Machine | Cross Lunge |
|---|---|---|
| Muscles worked | glutes, quads, and hamstrings | quads, glutes, and outer thighs |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,097 sessions | 2,196 sessions |
How to Do Hip Thrust Machine
Hip Thrust Machine Muscles Worked: Leg
Form
- 1. Raise your pelvis until your knees are vertical and your body is horizontal to the ground.
- 2. Return to the starting position while resisting the weight.
Coach's Tips
- 1. Please be careful not to let your knees touch.
- 2. Please be careful not to tilt your head back.
- 3. Please keep your chest up and engage your core to avoid bending your waist.
For a full Hip Thrust Machine guide with alternatives and benefits, see the Hip Thrust Machine 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 Thrust Machine or Cross Lunge?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Hip Thrust Machine and Cross Lunge work the same muscles?
Not quite. Hip Thrust Machine loads glutes, quads, and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Hip Thrust Machine and Cross Lunge need?
Hip Thrust Machine needs a machine, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Hip Thrust Machine is the easier place to start. Move to Cross Lunge once your form holds up.
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