Walking Lunge vs Glute Ham Raise
Which one fits your Leg workout plan?
Contents
Planfit users log Walking Lunge more often — 474 sessions vs 179. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Walking Lunge and Glute Ham Raise and pick the one that fits your Leg workout.
Walking Lunge vs Glute Ham Raise: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Walking Lunge more often — 474 sessions compared to 179 for Glute Ham Raise.
What most people do isn't always what fits you. Walking Lunge and Glute Ham Raise 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 Glute Ham Raise Differ
| What differs | Walking Lunge | Glute Ham Raise |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | hamstrings, glutes, and calves |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 474 sessions | 179 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 Glute Ham Raise
Glute Ham Raise Muscles Worked: Leg
Form
- 1. Use the thigh and glute muscles to lower your upper body until it is parallel to the floor.
- 2. Keep your core tightly engaged and raise your upper body back up.
Coach's Tips
- 1. Keep your chest up and engage your core to avoid bending your waist.
- 2. If your core strength is insufficient, do not push yourself to continue exercising.
For a full Glute Ham Raise guide with alternatives and benefits, see the Glute Ham Raise exercise guide.
Frequently Asked Questions
Which is better for Leg, Walking Lunge or Glute Ham Raise?
Planfit users log Walking Lunge more often — 474 sessions against 179 for Glute Ham Raise. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Walking Lunge and Glute Ham Raise work the same muscles?
Not quite. Walking Lunge loads quads, hamstrings, and glutes, and Glute Ham Raise loads hamstrings, glutes, and calves.
What equipment do Walking Lunge and Glute Ham Raise need?
Walking Lunge needs bodyweight only, and Glute Ham Raise needs a machine.
Which is easier to start with?
Walking Lunge is the easier place to start. Move to Glute Ham Raise once your form holds up.
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