Leg Extension vs Dumbbell Lunge
Which one fits your Leg workout plan?
Contents
Dumbbell Lunge works multiple joints at once, Leg Extension isolates — difficulty 2 of 5 vs 1. See which fits your Leg day.
Compare the benefits of Leg Extension and Dumbbell Lunge and pick the one that fits your Leg workout.
Leg Extension vs Dumbbell 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 17,996 for Dumbbell Lunge.
What most people do isn't always what fits you. Leg Extension and Dumbbell 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 Dumbbell Lunge Differ
| What differs | Leg Extension | Dumbbell Lunge |
|---|---|---|
| Muscles worked | quads | quads, hamstrings, and glutes |
| Equipment | a machine | a dumbbell |
| One side at a time | No | Yes |
| Difficulty | 1 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 49,848 sessions | 17,996 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 Dumbbell Lunge
Dumbbell Lunge Muscles Worked: Leg
Form
- 1. Step one foot forward and raise the heel of the opposite foot.
- 2. Lower down 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 be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Dumbbell Lunge guide with alternatives and benefits, see the Dumbbell Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Leg Extension or Dumbbell Lunge?
Planfit users log Leg Extension more often — 49,848 sessions against 17,996 for Dumbbell 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 Dumbbell Lunge work the same muscles?
Not quite. Leg Extension loads quads, and Dumbbell Lunge loads quads, hamstrings, and glutes.
What equipment do Leg Extension and Dumbbell Lunge need?
Leg Extension needs a machine, and Dumbbell Lunge needs a dumbbell.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Dumbbell Lunge once your form holds up.
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