Zercher Squat vs Cross Lunge
Which one fits your Leg workout plan?
Contents
Planfit users log Cross Lunge more often — 2,196 sessions vs 20. Compare Leg form, muscles worked, and when to use each.
Compare the benefits of Zercher Squat and Cross Lunge and pick the one that fits your Leg workout.
Zercher Squat 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 20 for Zercher Squat.
What most people do isn't always what fits you. Zercher Squat 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 Zercher Squat and Cross Lunge Differ
| What differs | Zercher Squat | Cross Lunge |
|---|---|---|
| Muscles worked | quads, hamstrings, and glutes | quads, glutes, and outer thighs |
| Equipment | a barbell | bodyweight only |
| One side at a time | No | Yes |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 20 sessions | 2,196 sessions |
How to Do Zercher Squat
Zercher 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. Naturally bend your knees and lower yourself 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, and return 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 come off the ground.
- 6. When standing up, please ensure your knees do not come together.
For a full Zercher Squat guide with alternatives and benefits, see the Zercher Squat 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, Zercher Squat or Cross Lunge?
Planfit users log Cross Lunge more often — 2,196 sessions against 20 for Zercher Squat. Both train Leg, so pick the one that matches the equipment you have and the muscles you want to load.
Do Zercher Squat and Cross Lunge work the same muscles?
Not quite. Zercher Squat loads quads, hamstrings, and glutes, and Cross Lunge loads quads, glutes, and outer thighs.
What equipment do Zercher Squat and Cross Lunge need?
Zercher Squat needs a barbell, and Cross Lunge needs bodyweight only.
Which is easier to start with?
Cross Lunge is the easier place to start. Move to Zercher Squat once your form holds up.
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