Pistol Squat vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 86. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Pistol Squat and Cross Lunge and pick the one that fits your Leg workout.
Pistol Squat 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 86 for Pistol Squat.
What most people do isn't always what fits you. Pistol Squat 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 Pistol Squat and Cross Lunge Differ
| What differs | Pistol Squat | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 86 sessions | 2,196 sessions |
How to Do Pistol Squat
Pistol Squat Muscles Worked: Leg
Form
- 1. Lower your leg lifted off the ground until it is parallel to the floor.
- 2. As your hips rise, straighten your knees and hip joints in sequence, and return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Please be careful not to excessively lean your upper body forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Pistol Squat guide with alternatives and benefits, see the Pistol Squat 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, Pistol Squat or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 86 for Pistol Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Pistol Squat and Cross Lunge work the same muscles?
Not quite. Pistol Squat loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Pistol Squat and Cross Lunge need?
Pistol Squat needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Pistol Squat once your form holds up.
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