Side Lunge vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,021 sessions vs 822. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Side Lunge and Side Kick Back and pick the one that fits your Leg workout.
Side Lunge vs Side Kick Back: 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 822 for Side Kick Back.
What most people do isn't always what fits you. Side Lunge and Side Kick Back 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 Side Kick Back Differ
| What differs | Side Lunge | Side Kick Back |
|---|---|---|
| Muscles worked | quads, glutes, and outer thighs | outer thighs |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,021 sessions | 822 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 Side Kick Back
Side Kick Back Muscles Worked: Leg
Form
- 1. Raise one leg while keeping the knee at a 90-degree angle, parallel to the ground.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
For a full Side Kick Back guide with alternatives and benefits, see the Side Kick Back exercise guide.
Frequently Asked Questions
Which is better for Leg, Side Lunge or Side Kick Back?
Planfit users log Side Lunge more often — 2,021 sessions against 822 for Side Kick Back. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Side Lunge and Side Kick Back work the same muscles?
Not quite. Side Lunge loads quads, glutes, and outer thighs, and Side Kick Back loads outer thighs.
What equipment do Side Lunge and Side Kick Back need?
Side Lunge needs bodyweight only, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Side Lunge once your form holds up.
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