Smith Machine Lunge vs Side Kick Back
Maximizing 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.
Customize Your Leg Workout: Explore the Benefits of Smith Machine Lunge and Side Kick Back for Better Comparison.
Planfit Users' Choice about Smith Machine Lunge vs Side Kick Back : Which is Better?
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.
Popularity is not the whole answer. Smith Machine Lunge and Side Kick Back differ in the muscles they load, 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 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 Comment
- 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.
If you want to know a detailed guide to Smith Machine Lunge, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Lunge Guide page of our blog!
How to 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 Comment
- 1. Keep your chest up to avoid bending your waist and engage your core.
- 2. Be careful not to bend your elbows.
If you want to know a detailed guide to Side Kick Back, alternative exercises, and its benefits, check it out here. Check out the Side Kick Back Guide page of our blog!
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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