Lunge vs Leg Extension
Which one fits your Leg workout plan?
Contents
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 Lunge and Leg Extension and pick the one that fits your Leg workout.
Lunge vs Leg Extension: 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 2,988 for Lunge.
What most people do isn't always what fits you. Lunge and Leg Extension 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 Leg Extension Differ
| What differs | Lunge | Leg Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads |
| Equipment | bodyweight only | a machine |
| One side at a time | Yes | No |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 49,848 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 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.
Frequently Asked Questions
Which is better for Leg, Lunge or Leg Extension?
Planfit users log Leg Extension more often — 49,848 sessions against 2,988 for Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Lunge and Leg Extension work the same muscles?
Not quite. Lunge loads quads, hamstrings, and glutes, and Leg Extension loads quads.
What equipment do Lunge and Leg Extension need?
Lunge needs bodyweight only, and Leg Extension needs a machine.
Which is easier to start with?
Leg Extension is the easier place to start. Move to Lunge once your form holds up.
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