Side Lunge vs Seated One Leg Press
Which one fits your Leg workout plan?
Contents
Side Lunge is the easier place to start — difficulty 2 of 5 vs 5. Compare Leg form cues and when to progress.
Compare the benefits of Side Lunge and Seated One Leg Press and pick the one that fits your Leg workout.
Side Lunge vs Seated One Leg Press: 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 1,391 for Seated One Leg Press.
What most people do isn't always what fits you. Side Lunge and Seated One Leg Press 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 Seated One Leg Press Differ
| What differs | Side Lunge | Seated One Leg Press |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,021 sessions | 1,391 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 Seated One Leg Press
Seated One Leg Press Muscles Worked: Leg
Form
- 1. Please bend from the hip joint to the knee while keeping your abdomen tight.
- 2. Go down until your thigh is perpendicular to your body.
- 3. Push while extending the hip joint, but only until the knee is slightly bent.
Coach's Tips
- 1. Please be careful not to fully extend your knees.
- 2. Please be careful not to let your knees spread apart.
- 3. Please be careful not to lift your hips off the equipment.
For a full Seated One Leg Press guide with alternatives and benefits, see the Seated One Leg Press exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Lunge or Seated One Leg Press?
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.
Do Side Lunge and Seated One Leg Press work the same muscles?
Not quite. Side Lunge loads quads, glutes, and outer thighs, and Seated One Leg Press loads quads, hamstrings, and glutes.
What equipment do Side Lunge and Seated One Leg Press need?
Side Lunge needs bodyweight only, and Seated One Leg Press needs a machine.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Seated One Leg Press once your form holds up.
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