Side Lunge vs One Leg Barbell Hipthrust
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,021 sessions vs 41. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Side Lunge and One Leg Barbell Hipthrust and pick the one that fits your Leg workout.
Side Lunge vs One Leg Barbell Hipthrust: 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 41 for One Leg Barbell Hipthrust.
What most people do isn't always what fits you. Side Lunge and One Leg Barbell Hipthrust 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 One Leg Barbell Hipthrust Differ
| What differs | Side Lunge | One Leg Barbell Hipthrust |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | glutes, quads, and hamstrings |
| Equipment | bodyweight only | a barbell |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 2,021 sessions | 41 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 One Leg Barbell Hipthrust
One Leg Barbell Hipthrust Muscles Worked: Leg
Form
- 1. Raise your pelvis until your shins are vertical and your body is horizontal to the ground.
- 2. While raising your pelvis, lift one knee as well.
- 3. Return to the starting position while resisting the weight.
- 4. Proceed one side at a time or alternately.
Coach's Tips
- 1. If you just lift the barbell, it may hurt, so please wrap it with a squat pad, towel, etc.
- 2. Please be careful not to let your knees come together.
- 3. Please be careful not to tilt your head back.
- 4. Keep your chest up and engage your core to avoid bending your back.
For a full One Leg Barbell Hipthrust guide with alternatives and benefits, see the One Leg Barbell Hipthrust exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Lunge or One Leg Barbell Hipthrust?
Planfit users log Side Lunge more often — 2,021 sessions against 41 for One Leg Barbell Hipthrust. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Lunge and One Leg Barbell Hipthrust work the same muscles?
Not quite. Side Lunge loads quads, glutes, and outer thighs, and One Leg Barbell Hipthrust loads glutes, quads, and hamstrings.
What equipment do Side Lunge and One Leg Barbell Hipthrust need?
Side Lunge needs bodyweight only, and One Leg Barbell Hipthrust needs a barbell.
Which is easier to start with?
Side Lunge is the easier place to start. Move to One Leg Barbell Hipthrust once your form holds up.
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