Smith Machine Lunge vs Goblet Squat
Which one fits your Leg workout plan?
Contents
Goblet Squat is the easier place to start — difficulty 2 of 5 vs 3. Compare Leg form cues and when to progress.
Compare the benefits of Smith Machine Lunge and Goblet Squat and pick the one that fits your Leg workout.
Smith Machine Lunge vs Goblet Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Goblet Squat more often — 7,693 sessions compared to 4,124 for Smith Machine Lunge.
What most people do isn't always what fits you. Smith Machine Lunge and Goblet Squat 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 Goblet Squat Differ
| What differs | Smith Machine Lunge | Goblet Squat |
|---|---|---|
| Equipment | a machine | a dumbbell |
| One side at a time | Yes | No |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 7,693 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 Goblet Squat
Goblet Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hips to lower your buttocks down.
- 2. Lower yourself until your knees naturally bend and your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your buttocks rise, straighten your knees and hips in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Goblet Squat guide with alternatives and benefits, see the Goblet Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Lunge or Goblet Squat?
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.
What equipment do Smith Machine Lunge and Goblet Squat need?
Smith Machine Lunge needs a machine, and Goblet Squat needs a dumbbell.
Which is easier to start with?
Goblet Squat is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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