Smith Machine Lunge vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Smith Machine Lunge and Cross Lunge are close in use — 4,124 vs 2,196 sessions logged. What separates them is Leg loading and form.
Compare the benefits of Smith Machine Lunge and Cross Lunge and pick the one that fits your Leg workout.
Smith Machine Lunge vs Cross 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 2,196 for Cross Lunge.
What most people do isn't always what fits you. Smith Machine Lunge and Cross 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 Cross Lunge Differ
| What differs | Smith Machine Lunge | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 2,196 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 Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
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 lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Lunge or Cross Lunge?
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 Smith Machine Lunge and Cross Lunge work the same muscles?
Not quite. Smith Machine Lunge loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Smith Machine Lunge and Cross Lunge need?
Smith Machine Lunge needs a machine, and Cross Lunge needs bodyweight only.
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