Walking Lunge vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 474. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Walking Lunge and Cross Lunge and pick the one that fits your Leg workout.
Walking Lunge vs Cross Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Cross Lunge more often — 2,196 sessions compared to 474 for Walking Lunge.
What most people do isn't always what fits you. Walking Lunge and Cross 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 Cross Lunge Differ
| What differs | Walking Lunge | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 474 sessions | 2,196 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 Cross Lunge
Cross Lunge Muscles Worked: Leg
Form
- 1. Move one leg behind the other leg to cross the two legs while bending your knees.
- 2. Keep your upper body facing forward without turning.
- 3. Slowly return to the starting position.
- 4. Proceed one side at a time or alternately.
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 lean too far forward.
For a full Cross Lunge guide with alternatives and benefits, see the Cross Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Walking Lunge or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 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.
Do Walking Lunge and Cross Lunge work the same muscles?
Not quite. Walking Lunge loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Walking Lunge and Cross Lunge need?
Walking Lunge needs bodyweight only, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Walking Lunge is the easier place to start. Move to Cross Lunge once your form holds up.
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