Lunge vs Smith Machine Lunge
Which one fits your Leg workout plan?
Contents
Lunge is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Compare the benefits of Lunge and Smith Machine Lunge and pick the one that fits your Leg workout.
Lunge vs Smith Machine Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Lunge more often — 4,124 sessions compared to 2,988 for Lunge.
What most people do isn't always what fits you. Lunge and Smith Machine Lunge 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 Smith Machine Lunge Differ
| What differs | Lunge | Smith Machine Lunge |
|---|---|---|
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,988 sessions | 4,124 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 Smith Machine Lunge
Smith Machine Lunge Muscles Worked: Leg
Form
- 1. Please lower down until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Complete the repetitions on one leg and then proceed to the other side.
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 Smith Machine Lunge guide with alternatives and benefits, see the Smith Machine Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Lunge or Smith Machine Lunge?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
What equipment do Lunge and Smith Machine Lunge need?
Lunge needs bodyweight only, and Smith Machine Lunge needs a machine.
Which is easier to start with?
Lunge is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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