Smith Machine Lunge vs Side Lunge
Which one fits your Leg workout plan?
Contents
Side Lunge 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 Side Lunge and pick the one that fits your Leg workout.
Smith Machine Lunge vs Side 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 2,121 for Side Lunge.
What most people do isn't always what fits you. Smith Machine Lunge and Side 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 Side Lunge Differ
| What differs | Smith Machine Lunge | Side Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a machine | bodyweight only |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 4,124 sessions | 2,121 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 Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Lunge or Side 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 Side Lunge work the same muscles?
Not quite. Smith Machine Lunge loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Smith Machine Lunge and Side Lunge need?
Smith Machine Lunge needs a machine, and Side Lunge needs bodyweight only.
Which is easier to start with?
Side Lunge is the easier place to start. Move to Smith Machine Lunge once your form holds up.
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