Lunge vs Glute Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Lunge more often — 2,988 sessions vs 1,165. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Lunge and Glute Kick Back and pick the one that fits your Leg workout.
Lunge vs Glute Kick Back: 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 1,165 for Glute Kick Back.
What most people do isn't always what fits you. Lunge and Glute Kick Back 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 Glute Kick Back Differ
| What differs | Lunge | Glute Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 1,165 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 Glute Kick Back
Glute Kick Back Muscles Worked: Leg
Form
- 1. Extend one leg back and lift it up to head level.
- 2. Slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist, and engage your core.
- 2. Be careful not to bend your elbows.
For a full Glute Kick Back guide with alternatives and benefits, see the Glute Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Lunge or Glute Kick Back?
Planfit users log Lunge more often — 2,988 sessions against 1,165 for Glute Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Lunge and Glute Kick Back work the same muscles?
Not quite. Lunge loads quads, hamstrings, and glutes, and Glute Kick Back loads glutes and hamstrings.
What equipment do Lunge and Glute Kick Back need?
Lunge needs bodyweight only, and Glute Kick Back needs bodyweight only.
Which is easier to start with?
Glute Kick Back is the easier place to start. Move to Lunge once your form holds up.
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