Walking Lunge vs Backward Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Backward Lunge more often — 1,292 sessions vs 474. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Walking Lunge and Backward Lunge and pick the one that fits your Leg workout.
Walking Lunge 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 474 for Walking Lunge.
What most people do isn't always what fits you. Walking Lunge 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 Walking Lunge and Backward Lunge Differ
| What differs | Walking Lunge | Backward Lunge |
|---|---|---|
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 474 sessions | 1,292 sessions |
How to Do Walking Lunge
Walking Lunge Muscles Worked: Leg
Form
- 1. Step forward with one foot and lower yourself 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. Extend the opposite leg forward and proceed in the same manner.
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 Walking Lunge guide with alternatives and benefits, see the Walking Lunge 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, Walking Lunge or Backward Lunge?
Planfit users log Backward Lunge more often — 1,292 sessions against 474 for Walking Lunge. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Walking Lunge and Backward Lunge need?
Walking Lunge needs bodyweight only, and Backward Lunge needs bodyweight only.
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