Leg Extension vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Leg Extension more often — 49,848 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Leg Extension and Backward Lunge and pick the one that fits your Leg workout.
Leg Extension vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Leg Extension more often — 49,848 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Leg Extension and Backward Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Leg Extension and Backward Lunge Differ
| What differs | Leg Extension | Backward Lunge |
|---|---|---|
| Muscles worked | quads | glutes, quads, and hamstrings |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 1,292 sessions |
How to Do Leg Extension
Leg Extension Muscles Worked: Leg
Form
- 1. Please lift until your knees are fully extended.
- 2. Please contract from the front of your thigh close to your knee up to the upper thigh near the hip joint.
- 3. Slowly lower down until the angle of your knees is 90 degrees while resisting the weight.
Coach's Tips
- 1. Please do not give any momentum as it may injure your knees.
- 2. Please be careful not to fully bend or straighten your knees.
- 3. Please be careful not to let your hips and back separate.
For a full Leg Extension guide with alternatives and benefits, see the Leg Extension exercise guide.
How to Do Backward Lunge
Backward Lunge Muscles Worked: Leg
Form
- 1. Step back with one foot and raise the heel of that foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please ensure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please make sure that your center of gravity does not lean too far forward.
For a full Backward Lunge guide with alternatives and benefits, see the Backward Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Backward Lunge?
Planfit users log Leg Extension more often — 49,848 sessions against 1,292 for Backward Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Leg Extension and Backward Lunge work the same muscles?
Not quite. Leg Extension loads quads, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Leg Extension and Backward Lunge need?
Leg Extension needs a machine, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Backward Lunge once your form holds up.
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