Lunge vs Barbell Narrow Squat
Which one fits your Leg workout plan?
Contents
Planfit users log Lunge more often — 2,988 sessions vs 46. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Lunge and Barbell Narrow Squat and pick the one that fits your Leg workout.
Lunge vs Barbell Narrow Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Lunge more often — 2,988 sessions compared to 46 for Barbell Narrow Squat.
What most people do isn't always what fits you. Lunge and Barbell Narrow Squat differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Lunge and Barbell Narrow Squat Differ
| What differs | Lunge | Barbell Narrow Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, hamstrings, and outer thighs |
| Equipment | bodyweight only | a barbell |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 46 sessions |
How to Do Lunge
Lunge Muscles Worked: Leg
Form
- 1. Step forward with one foot and raise the heel of the opposite 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 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 Lunge guide with alternatives and benefits, see the Lunge exercise guide.
How to Do Barbell Narrow Squat
Barbell Narrow Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight while bending at the hips to lower your buttocks down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Barbell Narrow Squat guide with alternatives and benefits, see the Barbell Narrow Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Lunge or Barbell Narrow Squat?
Planfit users log Lunge more often — 2,988 sessions against 46 for Barbell Narrow Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Lunge and Barbell Narrow Squat work the same muscles?
Not quite. Lunge loads quads, hamstrings, and glutes, and Barbell Narrow Squat loads quads, hamstrings, and outer thighs.
What equipment do Lunge and Barbell Narrow Squat need?
Lunge needs bodyweight only, and Barbell Narrow Squat needs a barbell.
Which is easier to start with?
Lunge is the easier place to start. Move to Barbell Narrow Squat once your form holds up.
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