Side Lunge vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Side 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 Side Lunge and Cross Lunge and pick the one that fits your Leg workout.
Side Lunge 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 2,021 for Side Lunge.
What most people do isn't always what fits you. Side Lunge 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 Side Lunge and Cross Lunge Differ
| What differs | Side Lunge | Cross Lunge |
|---|---|---|
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 2,021 sessions | 2,196 sessions |
How to Do Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge 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, Side Lunge 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.
What equipment do Side Lunge and Cross Lunge need?
Side Lunge needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Cross Lunge once your form holds up.
Stop Guessing Which One to Do
AI picks your workouts based on your goals, body type, and experience.
