Smith Machine Wide Squat vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 636. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Smith Machine Wide Squat and Backward Lunge and pick the one that fits your Leg workout.
Smith Machine Wide Squat vs Backward Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Backward Lunge more often — 1,292 sessions compared to 636 for Smith Machine Wide Squat.
What most people do isn't always what fits you. Smith Machine Wide Squat and Backward 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 Wide Squat and Backward Lunge Differ
| What differs | Smith Machine Wide Squat | Backward Lunge |
|---|---|---|
| Muscles worked | glutes, hamstrings, and inner thighs | glutes, quads, and hamstrings |
| Equipment | a machine | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 4 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 636 sessions | 1,292 sessions |
How to Do Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints 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 Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
How to Do Backward Lunge
Backward Lunge Muscles Worked: Leg
Form
- 1. Step back with one foot and raise the heel of that foot.
- 2. Lower yourself until the angle of both knees is 90 degrees.
- 3. Keep your chest open and your back straight as you return to the starting position.
- 4. Repeat the same with the opposite leg.
Coach's Tips
- 1. Please be careful not to lean your upper body forward.
- 2. When bending your knees, please ensure that the knee of the foot you step forward with does not go beyond the foot.
- 3. Please make sure that your center of gravity does not lean too far forward.
For a full Backward Lunge guide with alternatives and benefits, see the Backward Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Smith Machine Wide Squat or Backward Lunge?
Planfit users log Backward Lunge more often — 1,292 sessions against 636 for Smith Machine Wide Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Smith Machine Wide Squat and Backward Lunge work the same muscles?
Not quite. Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs, and Backward Lunge loads glutes, quads, and hamstrings.
What equipment do Smith Machine Wide Squat and Backward Lunge need?
Smith Machine Wide Squat needs a machine, and Backward Lunge needs bodyweight only.
Which is easier to start with?
Backward Lunge is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
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