Walking Lunge vs Side Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Side Lunge more often — 2,121 sessions vs 474. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Walking Lunge and Side Lunge and pick the one that fits your Leg workout.
Walking Lunge vs Side Lunge: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Side Lunge more often — 2,121 sessions compared to 474 for Walking Lunge.
What most people do isn't always what fits you. Walking Lunge and Side 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 Side Lunge Differ
| What differs | Walking Lunge | Side Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| One side at a time | No | Yes |
| Difficulty | 2 of 5 | 2 of 5 |
| Sessions logged by Planfit users | 474 sessions | 2,121 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 Side Lunge
Side Lunge Muscles Worked: Leg
Form
- 1. Move one foot to the side and shift your weight.
- 2. Bend the knee of the moved leg and keep the opposite leg straight.
- 3. Apply pressure to the center of the bent knee and slowly rise back to the starting position.
- 4. Repeat the same on the opposite side.
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 shift too much to the side.
For a full Side Lunge guide with alternatives and benefits, see the Side Lunge exercise guide.
Frequently Asked Questions
Which is better for Leg, Walking Lunge or Side Lunge?
Planfit users log Side Lunge more often — 2,121 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 Side Lunge work the same muscles?
Not quite. Walking Lunge loads quads, hamstrings, and glutes, and Side Lunge loads quads, glutes, and outer thighs.
What equipment do Walking Lunge and Side Lunge need?
Walking Lunge needs bodyweight only, and Side Lunge needs bodyweight only.
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