Smith Machine Lunge vs Side Kick Back
Which one fits your Leg workout plan?
Contents
Planfit users log Smith Machine Lunge more often — 4,124 sessions vs 822. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Lunge and Side Kick Back and pick the one that fits your Leg workout.
Smith Machine Lunge vs Side Kick Back: 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 822 for Side Kick Back.
What most people do isn't always what fits you. Smith Machine 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 Smith Machine Lunge and Side Kick Back Differ
| What differs | Smith Machine Lunge | Side Kick Back |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | outer thighs |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 822 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 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, Smith Machine Lunge or Side Kick Back?
Planfit users log Smith Machine Lunge more often — 4,124 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 Smith Machine Lunge and Side Kick Back work the same muscles?
Not quite. Smith Machine Lunge loads quads, hamstrings, and glutes, and Side Kick Back loads outer thighs.
What equipment do Smith Machine Lunge and Side Kick Back need?
Smith Machine Lunge needs a machine, and Side Kick Back needs bodyweight only.
Which is easier to start with?
Side Kick Back is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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