Smith Machine Lunge vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Lunge more often — 4,124 sessions vs 1,292. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Lunge and Backward Lunge and pick the one that fits your Leg workout.
Smith Machine Lunge vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Lunge more often — 4,124 sessions compared to 1,292 for Backward Lunge.
What most people do isn't always what fits you. Smith Machine Lunge and Backward Lunge differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Lunge and Backward Lunge Differ
| What differs | Smith Machine Lunge | Backward Lunge |
|---|---|---|
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 1,292 sessions |
How to Do Smith Machine Lunge
Smith Machine Lunge Muscles Worked: Leg
Form
- 1. Please lower down until the angle of both knees is 90 degrees.
- 2. Keep your chest open and your back straight as you return to the starting position.
- 3. Complete the repetitions on one leg and then proceed to the other side.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please be careful that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please ensure that your center of gravity does not lean too far forward.
For a full Smith Machine Lunge guide with alternatives and benefits, see the Smith Machine Lunge exercise guide.
How to Do Backward Lunge
Backward Lunge Muscles Worked: Leg
Form
- 1. Step back with one foot and raise the heel of that foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please ensure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please make sure that your center of gravity does not lean too far forward.
For a full Backward Lunge guide with alternatives and benefits, see the Backward Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Lunge or Backward Lunge?
Planfit users log Smith Machine Lunge more often — 4,124 sessions against 1,292 for Backward Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Smith Machine Lunge and Backward Lunge need?
Smith Machine Lunge needs a machine, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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