TETSUBarbell Lunge vs Outside Leg Kick Push-Up
The Barbell Lunge and the Outside Leg Kick Push-Up both train the glutes as their primary muscle. The Barbell Lunge uses a barbell while the Outside Leg Kick Push-Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lunge | Outside Leg Kick Push-Up | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | quadriceps, hamstrings and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Lunge, first steps
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
Outside Leg Kick Push-Up, first steps
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps. The Outside Leg Kick Push-Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Lunge better than the Outside Leg Kick Push-Up?
Neither is universally better: both train the glutes as the primary mover. The Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps, while the Outside Leg Kick Push-Up needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Lunge and the Outside Leg Kick Push-Up in the same program?
Yes, but usually not in the same session: they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Lunge and the Outside Leg Kick Push-Up work the same muscles?
Yes, the primary muscle is the same (glutes) and both rely on the same supporting muscles: quadriceps, hamstrings and calves.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.