Walking Lunge vs Hip Extension
Which one fits your Leg workout plan?
Contents
Hip Extension is the easier place to start — difficulty 1 of 5 vs 2. Compare Leg form cues and when to progress.
Compare the benefits of Walking Lunge and Hip Extension and pick the one that fits your Leg workout.
Walking Lunge vs Hip Extension: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hip Extension more often — 531 sessions compared to 474 for Walking Lunge.
What most people do isn't always what fits you. Walking Lunge and Hip Extension 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 Hip Extension Differ
| What differs | Walking Lunge | Hip Extension |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes and hamstrings |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 474 sessions | 531 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 Hip Extension
Hip Extension Muscles Worked: Leg
Form
- 1. Raise your leg with the sole facing the sky.
- 2. Slowly return to the starting position.
- 3. Proceed one side at a time or alternately.
Coach's Tips
- Keep your chest up to avoid bending your waist and engage your core.
For a full Hip Extension guide with alternatives and benefits, see the Hip Extension exercise guide.
Frequently Asked Questions
Which is better for Leg, Walking Lunge or Hip Extension?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Leg, so the choice comes down to the equipment you have and the muscles you want to load.
Do Walking Lunge and Hip Extension work the same muscles?
Not quite. Walking Lunge loads quads, hamstrings, and glutes, and Hip Extension loads glutes and hamstrings.
What equipment do Walking Lunge and Hip Extension need?
Walking Lunge needs bodyweight only, and Hip Extension needs bodyweight only.
Which is easier to start with?
Hip Extension is the easier place to start. Move to Walking Lunge once your form holds up.
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