Side Lunge vs Hip Extension Machine
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,021 sessions vs 524. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Side Lunge and Hip Extension Machine and pick the one that fits your Leg workout.
Side Lunge vs Hip Extension Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,021 sessions compared to 524 for Hip Extension Machine.
What most people do isn't always what fits you. Side Lunge and Hip Extension Machine 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 Hip Extension Machine Differ
| What differs | Side Lunge | Hip Extension Machine |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | glutes and hamstrings |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,021 sessions | 524 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 Hip Extension Machine
Hip Extension Machine Muscles Worked: Leg
Form
- 1. Please push your foot back.
- 2. Please slowly return to the starting position.
- 3. Please proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension Machine guide with alternatives and benefits, see the Hip Extension Machine exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Lunge or Hip Extension Machine?
Planfit users log Side Lunge more often — 2,021 sessions against 524 for Hip Extension Machine. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Lunge and Hip Extension Machine work the same muscles?
Not quite. Side Lunge loads quads, glutes, and outer thighs, and Hip Extension Machine loads glutes and hamstrings.
What equipment do Side Lunge and Hip Extension Machine need?
Side Lunge needs bodyweight only, and Hip Extension Machine needs a machine.
Which is easier to start with?
Hip Extension Machine is the easier place to start. Move to Side Lunge once your form holds up.
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