Walking Lunge vs Smith Machine Wide Squat
Which one fits your Leg workout plan?
Contents
Walking Lunge is the easier place to start — difficulty 2 of 5 vs 4. Compare Leg form cues and when to progress.
Compare the benefits of Walking Lunge and Smith Machine Wide Squat and pick the one that fits your Leg workout.
Walking Lunge vs Smith Machine Wide Squat: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Wide Squat more often — 636 sessions compared to 474 for Walking Lunge.
What most people do isn't always what fits you. Walking Lunge and Smith Machine Wide Squat 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 Smith Machine Wide Squat Differ
| What differs | Walking Lunge | Smith Machine Wide Squat |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | glutes, hamstrings, and inner thighs |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 474 sessions | 636 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 Smith Machine Wide Squat
Smith Machine Wide Squat Muscles Worked: Leg
Form
- 1. Tighten your abdomen and keep your waist straight, then bend at the hip joint to lower your hips down.
- 2. Allow your knees to bend naturally until your thighs are parallel to the ground.
- 3. Push strongly through the center of your feet to rise up.
- 4. As your hips rise, straighten your knees and hip joints in sequence, returning to the starting position.
Coach's Tips
- 1. Please be careful not to lean your upper body too far forward.
- 2. Keep your chest up and engage your core to avoid bending your waist.
- 3. Don't excessively bend your waist while trying to keep it straight.
- 4. Please do not stick your hips too far back.
- 5. Make sure your feet do not lift off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Smith Machine Wide Squat guide with alternatives and benefits, see the Smith Machine Wide Squat exercise guide.
Frequently Asked Questions
Which is better for Leg, Walking Lunge or Smith Machine Wide Squat?
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 Smith Machine Wide Squat work the same muscles?
Not quite. Walking Lunge loads quads, hamstrings, and glutes, and Smith Machine Wide Squat loads glutes, hamstrings, and inner thighs.
What equipment do Walking Lunge and Smith Machine Wide Squat need?
Walking Lunge needs bodyweight only, and Smith Machine Wide Squat needs a machine.
Which is easier to start with?
Walking Lunge is the easier place to start. Move to Smith Machine Wide Squat once your form holds up.
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