Smith Machine Squat vs Side Lunge
Maximizing Your Leg Workout Plan
Contents
Planfit users log Smith Machine Squat more often — 15,450 sessions vs 2,121. Compare Leg form, muscles worked, and when to use each.
Customize Your Leg Workout: Explore the Benefits of Smith Machine Squat and Side Lunge for Better Comparison.
Planfit Users' Choice about Smith Machine Squat vs Side Lunge : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Squat more often — 15,450 sessions compared to 2,121 for Side Lunge.
Popularity is not the whole answer. Smith Machine Squat and Side Lunge 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 Squat and Side Lunge Differ
| What differs | Smith Machine Squat | Side Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 3 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 15,450 sessions | 2,121 sessions |
How to Smith Machine Squat
Smith Machine Squat muscles worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip to lower your buttocks down.
- 2. Naturally bend your knees and lower yourself until 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, and return to the starting position.
Coach's Comment
- 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 back.
- 3. Don't excessively arch your back 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.
If you want to know a detailed guide to Smith Machine Squat, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Squat Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Side Lunge, alternative exercises, and its benefits, check it out here. Check out the Side Lunge Guide page of our blog!
Frequently Asked Questions
Which is better for Leg, Smith Machine Squat or Side Lunge?
Planfit users log Smith Machine Squat more often — 15,450 sessions against 2,121 for Side Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Squat and Side Lunge work the same muscles?
Not quite. Smith Machine Squat loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Smith Machine Squat and Side Lunge need?
Smith Machine Squat 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 Squat once your form holds up.
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