One Leg Knee Up vs Cross Lunge
Which one fits your Leg workout plan?
Contents
One Leg Knee Up is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Compare the benefits of One Leg Knee Up and Cross Lunge and pick the one that fits your Leg workout.
One Leg Knee Up vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 1,103 for One Leg Knee Up.
What most people do isn't always what fits you. One Leg Knee Up and Cross Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Leg Knee Up and Cross Lunge Differ
| What differs | One Leg Knee Up | Cross Lunge |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, glutes, and outer thighs |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 2,196 sessions |
How to Do One Leg Knee Up
One Leg Knee Up Muscles Worked: Leg
Form
- 1. Lift one knee forward and touch it with both hands.
- 2. Please do the same on the other side.
Coach's Tips
- Please be careful not to let your legs spread apart.
For a full One Leg Knee Up guide with alternatives and benefits, see the One Leg Knee Up exercise guide.
How to Do Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. Please make sure that your center of gravity does not lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, One Leg Knee Up or Cross 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.
Do One Leg Knee Up and Cross Lunge work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do One Leg Knee Up and Cross Lunge need?
One Leg Knee Up needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Cross Lunge once your form holds up.
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