Lunge vs Calf Raise
Which one fits your Leg workout plan?
Contents
Planfit users log Lunge more often — 2,988 sessions vs 1,215. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Lunge and Calf Raise and pick the one that fits your Leg workout.
Lunge vs Calf Raise: 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 1,215 for Calf Raise.
What most people do isn't always what fits you. Lunge and Calf Raise 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 Calf Raise Differ
| What differs | Lunge | Calf Raise |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | calves, hamstrings, and glutes |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 1,215 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 Calf Raise
Calf Raise Muscles Worked: Leg
Form
- 1. Please raise your heels as high as possible to contract your calf muscles.
- 2. Please hold while resisting the weight, making sure your heels do not touch the ground.
Coach's Tips
- 1. If it is difficult to maintain your balance, support yourself with your hand on a wall or object.
- 2. Since strain may be placed on your ankle or Achilles tendon (the tendon at the back of your calf and heel), do not lower yourself quickly, and if you feel pain, perform the exercise with just your body weight.
For a full Calf Raise guide with alternatives and benefits, see the Calf Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, Lunge or Calf Raise?
Planfit users log Lunge more often — 2,988 sessions against 1,215 for Calf Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Lunge and Calf Raise work the same muscles?
Not quite. Lunge loads quads, hamstrings, and glutes, and Calf Raise loads calves, hamstrings, and glutes.
What equipment do Lunge and Calf Raise need?
Lunge needs bodyweight only, and Calf Raise needs bodyweight only.
Which is easier to start with?
Lunge is the easier place to start. Move to Calf Raise once your form holds up.
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