One Leg Knee Up vs Smith Machine Lunge
Which one fits your Leg workout plan?
Contents
Smith Machine Lunge works multiple joints at once, One Leg Knee Up isolates — difficulty 3 of 5 vs 2. See which fits your Leg day.
Compare the benefits of One Leg Knee Up and Smith Machine Lunge and pick the one that fits your Leg workout.
One Leg Knee Up 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 1,103 for One Leg Knee Up.
What most people do isn't always what fits you. One Leg Knee Up 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 One Leg Knee Up and Smith Machine Lunge Differ
| What differs | One Leg Knee Up | Smith Machine Lunge |
|---|---|---|
| Muscles worked | quads, abs, and hamstrings | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 1,103 sessions | 4,124 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 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, One Leg Knee Up or Smith Machine Lunge?
Planfit users log Smith Machine Lunge more often — 4,124 sessions against 1,103 for One Leg Knee Up. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do One Leg Knee Up and Smith Machine Lunge work the same muscles?
Not quite. One Leg Knee Up loads quads, abs, and hamstrings, and Smith Machine Lunge loads quads, hamstrings, and glutes.
What equipment do One Leg Knee Up and Smith Machine Lunge need?
One Leg Knee Up needs bodyweight only, and Smith Machine Lunge needs a machine.
Which is easier to start with?
One Leg Knee Up is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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