• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Hashi Mashi

Fitness Tips for Your Mind and Body

  • Body Transformation
    • Change Your Body: the Ultimate Guide
    • How deadlifts change your body
    • Getting Fit at 50 before and after photos
    • Swimming body transformation
    • 12-week body transformation plan
    • How rowing changes your body
    • Running body transformation
    • Rock climbing body transformation
    • How cycling changes your body
    • Assault bike body transformation
    • Skinny fat to muscular
    • CrossFit Body Transformation
    • How kickboxing changes your body
    • Types of Workouts for Body Transformation
  • Diet
    • How to lose 20 pounds in 3 months
    • Deadlift calories burned
    • Lifting weights to lose belly fat
    • Benefits of losing 20 pounds
    • How to lose 75lbs in 6 months
    • The Obesity Code summary
    • Deadlift for fat loss
  • Exercises
    • Deadlifts
      • Deadlift muscles worked
      • Benefits of deadlifts
      • How to deadlift
      • Deadlift accessory lifts
      • Deadlift alternative for bad back
    • Squats
      • Squat muscles worked
      • Benefits of squats
      • How to squat
      • Squat accessory lifts
      • Squats for body transformation
    • Bench Press
      • Bench Press Benefits
      • Improve Your Bench
      • Incline vs Flat Bench Press
      • Floor Press VS Bench Press
    • Power Cleans
      • Power Cleans Muscles Worked
      • Power Clean VS Deadlift
    • Overhead Presses
      • Overhead Press Muscles Worked
      • Overhead Press Accessory Exercises
    • Chin-Ups / Pull-Ups
      • Neutral grip pull-ups muscles worked
      • Pull Ups benefits, muscles worked
      • Chin Up Muscles Worked
      • Chin-Ups vs Pull-Ups
    • Push-ups
      • 100 pushups a day
      • Pushup muscles worked
      • Benefits of pushups
      • Exercises to Improve Pushups
  • Workouts
    • 3×5 workout program
    • Army prt exercises
    • Strength Training for Men Over 50
    • Bodybuilding over 50 workout routine + PDF
    • Weight lifting for weight loss
    • Minimalist training
    • Powerbuilding program + PDF
    • Strength Training for Women Over 50
    • Beginner deadlift workout routine
    • Deadlift Program
    • Beginner squat workout routine
    • 5/3/1 for Beginners
  • Equipment
    • Weightlifting
      • Olympic Barbells
      • Elbow Sleeves
      • Knee Sleeves
      • Weightlifting Shoes
      • Weightlifting Belts
      • Gifts for Weightlifters
      • Bumper Plates
      • Dumbbells
      • Weight Benches
      • Cable Machines
    • Deadlift Equipment
      • Best shoes for squats & deadlifts
      • Deadlift shin guards
      • Deadlift bars
      • DIY deadlift platform
      • Best lifting straps
      • Deadlift socks
    • Supplements
      • Best Protein Powders
      • Supplements for Men Over 50
      • Multivitamins for Men Over 50
      • Best Budget Probiotics
    • Cardio
      • Best Air Bikes
      • Rowing Machines Under 500
      • Walking Shoes for Men
      • Compact Treadmills
      • Treadmills for a Heavy Person
      • Recumbent Bikes
      • Budget Ellipticals
Home » Lunges vs Squats: Which Is Better for Your Strength and Fitness?

Lunges vs Squats: Which Is Better for Your Strength and Fitness?

Updated December 2, 2022 by Rich

20 shares
  • Share
  • Tweet

Lunges vs Squats – Introduction

Lunges vs squats which is better for your strength and fitness?

It’s often said that squats are the king of lower body exercises.

And while squats are undeniably effective, it would be a mistake to assume that everyone who works out needs to do them or that they’re safe and effective for all exercisers.

Don’t misunderstand what we’re saying here – squats ARE a fantastic exercise, but they might not suit some exercisers who could get better results from alternative exercises.

One potential alternative to the mighty squat is lunges.

These exercises are quite different and yet share many of the same benefits.

So, in the battle of lunges vs squats, which is the better exercise for strength and fitness?

We reveal the answer!

What are Lunges?

Lunges are a semi-unilateral exercise which means they emphasize one leg at a time.

However, they’re not considered one of the true unilateral exercises as you still use both legs.

That said, about 60% of your weight will be on your front leg, which leaves 40% on your back leg.

Lunges are a versatile exercise, and there are lots of different variations to choose from.

These include:

  • Bodyweight lunges
  • Lunges with dumbbells
  • Lunges with barbells
  • Forward lunge
  • Reverse lunges
  • Walking lunge
  • Lateral lunge
  • Side lunges
  • Step-through lunges
  • Deficit lunges
  • Stationary lunges

However, to keep things simple, in this article, when we say lunges, we’re talking about the regular, alternating, forward lunge done with or without weights.

Muscles Worked During Lunges

Lunges are a compound exercise, which means they involve multiple muscles and joints working together.

The main muscles involved during lunges are:

  • Quadriceps – muscles on the front of the thighs
  • Hamstrings – muscles on the back of the thighs
  • Gluteus maximus – muscles on the back of the hips
  • Adductors – muscles of the inner thighs
  • Abductors – muscles of the outer hips and thighs

In addition, if you do the weighted variety, your upper body will also get a bit of a workout, especially your core, shoulders, back, and forearms.

However, lunges are most definitely a lower body exercise.

How to Do Lunges

Lunges are a straightforward exercise that’s easy to learn.

Follow these steps to do them correctly:

  1. Stand with your feet together and arms by your sides.
  2. Hold dumbbells in your hands if you wish, or rest and hold a barbell across your shoulders.
  3. Take a large step forward, bend your legs, and lower your rearmost knee down to within an inch of the floor.
  4. Your front shin should be more-or-less vertical and your torso fairly upright.
  5. Push off your front leg and stand back up.
  6. Step forward and out with the opposite leg and repeat.
  7. Alternate legs for the duration of your set, doing the same number of reps on both sides.

Lunges with Dumbbells

View this post on Instagram

A post shared by Prince Marfo (@pryncemarfo)

Lunges vs Squats Pros and Cons

Can’t decide if lunges are the right exercise for you?

Consider these pros and cons:

Pros:

Develop better balance

Balance is your ability to keep your center of mass over your base of support.

Balance is an important fitness component, especially in sports.

It also tends to diminish with age, which is why older people are often more prone to falls.

Lunges develop and preserve your balance better than most bilateral or two-legged exercises.

Improved hip mobility

Lunges involve a large range of motion at your hips, making them a lot like a moving stretch.

Done regularly, lunges could help improve your hip mobility, leading to fewer aches, pains, and even less pulled muscles.

Train both legs equally

Lunges allow you to identify and then fix left-to-right muscle imbalances.

With bilateral exercises, you could be pushing with one leg more than the other without realizing it.

Lunges make spotting such discrepancies much easier.

Very functional

Lunges replicate walking, running, and jumping.

As such, they’re one of the most functional movements and could improve your performance both in and out of the gym.

If you want to run faster or further, lunges will probably help.

Less external weight required

Putting 60% of your body weight on one leg means, compared to squats, you probably won’t need to use such heavy dumbbells or barbells to overload your legs.

That’s good news if you don’t have a lot of weights in your home gym.

Using less weight also means less stress on your lower back.

Top 10 Benefits of Lunges

Cons:

There are a couple of drawbacks to consider, too:

Not really suitable for low reps and very heavy weights

Because of the increased balance component of lunges, using very heavy weights for low reps would probably be dangerous.

Very heavy strength training is best done bilaterally, for example, with squats and deadlifts.

Balance may be a limiting factor

You may lose your balance before your muscles fatigue, bringing your set to a premature end.

However, this is also an indicator that you probably need to do more balance training!

More technically demanding than some other leg exercises

Lunges involve more movement, more coordination, more balance, and better stability than many comparable bilateral exercises.

As such, they may take a little longer to master compared to things like leg presses, hack squats, and goblet squats.

However, most people should still be able to master them within a few workouts.

What are Squats

Most people are familiar with squats.

After all, if you remember, they’re often known as the “King of All Free Weights Exercises!”

That said, as well as being a great exercise, squats are a movement that most of us perform many times a day.

Sitting down and standing back up again is an example of squatting in everyday life.

Like lunges, there are lots of different types of squats, including:

  • Bodyweight or air squats
  • Barbell back squat
  • Barbell front squat
  • Dumbbell squats
  • Goblet squats
  • Overhead squats
  • Safety bar squats
  • Zercher squats
  • Box squats

Like lunges, squats are a versatile exercise that can be used to achieve a range of fitness goals.

However, unlike lunges, the squat exercise is also one of the big 3 powerlifting movements.

In fact, it’s the first lift contested in powerlifting competitions.

For clarity, and for the purposes of this article, whenever you see the word squats, assume it means back squats with a barbell as these are arguably the most widely performed variation.

Muscles Worked During Squats

Squats involve all the same muscles as lunges.

The most obvious difference between lunges and squats is that squats work both your legs evenly and simultaneously.

The main muscles trained by squats are:

  • Quadriceps – muscles on the front of the thighs
  • Hamstrings – muscles on the back of the thighs
  • Gluteus maximus – muscles on the back of the hips
  • Adductors – muscles of the inner thighs
  • Abductors – muscles of the outer hips and thighs

Doing squats with weights also tends to increase upper body and core engagement.

How to Do Squats

Squats are a common and well-known exercise.

But, despite this, they can still be a little tricky to learn and master.

If you are new to squats, start off with a light weight and only increase the load when you’re confident you can do them correctly.

  1. Set a barbell in your squat or power rack at just below should-height.
  2. Duck under the bar and rest it across your upper back – the trapezius, and not your neck.
  3. Hold the bar with an overhand, slightly wider than shoulder-width grip.
  4. Unrack the bar and take a step back.
  5. Stand with your feet roughly shoulder-width apart, toes slightly turned out.
  6. Brace your core and pull your shoulders down and back.
  7. Look straight ahead.
  8. Push your hips back and bend your knees.
  9. Squat down until your thighs are roughly parallel to the floor.
  10. Take care not to round your lower back.
  11. Stand back up and then repeat.
  12. Walk back into the rack and place the bar down on the supports to finish your set.

See How to Do Squats Properly With Or Without Weights for additional details on proper form and squat variations.

The Official Squat Checklist

Squat Pros and Cons

Can’t decide between lunges vs squats?

Consider these additional squat pros and cons:

Pros:

Lift heavier weights

Squats are tailormade for heavy weights.

That means they’re especially good for building strength.

After all, squats are part of powerlifting, whereas lunges are not!

Fewer balance limitations

You don’t need amazing balance to do squats.

However, lunges are far more balance-centric.

As such, with squats, you are free to focus more on lowering and lifting the weight and don’t need to worry about balance so much.

Cons:

Less functional

Other than squatting yourself up and out of a chair or lifting something heavy off the floor, most everyday movements happen one leg at a time, including walking, running, climbing stairs, kicking, or jumping.

As such, squats are a little less functional than lunges.

Spine compression

Squats allow you to lift heavy weights.

While that’s good for building muscle and getting stronger, it’s not so good for your back, and heavy weights compress your spine.

Lunges tend to be effective with less weight.

You need a squat rack

Barbell squats are best done in a squat rack.

That way, if you cannot complete a rep, the bar won’t come crashing down on you and cause injury.

In contrast, lunges are often done with dumbbells, and you can just put them down when you reach the end of your set with no concerns about getting crushed by a heavy barbell.

6 Key Benefits of Squats

Lunges vs Squats – Comparison

Now you know a little more about lunges and squats, it’s time to judge these two exercises by a few different criteria:

Strength

Trying to do lunges with a very heavy weight is a recipe for disaster.

With your weight split 60/40 between your front and back leg, and a narrow base of support, you are much more likely to lose your balance.

In contrast, squats are usually a very stable exercise that’s perfect for lifting heavy weights.

The Clear Winner: Squats!

Hypertrophy (muscle building)

Most bodybuilders do squats and lunges in their lower body training.

They usually squat with heavier weights but then do some lighter lunges to further tax their muscles and get a good pump.

As such, both exercises could help you build muscle, and lunges are probably just as effective as squats.

Winner: It’s a draw!

Sporting performance

While squats will make you stronger, which should improve athletic performance, lunges are more likely to mirror the demands of running, kicking, throwing, and other single-leg activities.

Unless you are a powerlifter or rower, the two main examples of bilateral sporting movements we could think of, sports tend to happen one leg at a time, which is why lunges may be the best exercise for your performance-boosting workouts.

Winner – lunges!

Ease of learning

Lunges and squats can be tricky to learn for different reasons.

Lunges involve a reasonable level of balance and coordination, while squats, especially with a barbell on your back, can feel unnatural.

Which one is easier to learn depends on the person doing the exercise.

But, as most people tend to squat at least a few times a day, that should be a more familiar movement.

Winner: Squats, but only just!

Safety

Squats and lunges can both be done safely.

But, heavy barbell back squats should always be done in a power rack.

Lunges, done with a barbell, could also lead to injury if you lose your balance.

After all, your arms will be busy holding the bar in place, and you won’t be able to use them to stabilize yourself.

That said, dumbbell lunges are very safe because a) the weight is by your sides, which enhances balance, and b) you can drop the dumbbells if necessary and don’t need a squat rack.

Winner – lunges (if you use dumbbells)!

Lunges vs Squats – Wrapping Up

Lunges and squats are both excellent exercises.

In fact, they complement one another perfectly, so they both deserve a place in your workout.

For this reason, both squats and lunges play a prominent role in the US Army’s Physical Readiness Training (PRT) circuit training drills that are required for all individuals and units.

However, if you feel you must choose between these two compound movements, you should pick the one that best suits your goals.

For example, if you want the best results for getting stronger, lunges can help, but serious leg strength is built with heavy squats.

If you want to build muscle, either exercise will get the job done.

Lunges tend to involve more inner and outer thigh recruitment, which may make them the better bodybuilding choice.

For athletes, lunges are often the more sports-specific movement as they work your body as works on the sports field – one leg at a time.

But, if you want to get really strong for sports, squats are the way to go.

Finally, lunges are arguably safer than barbell squats because you can do them without a squat rack and, using dumbbells, can just drop the weights if you run into difficulties.

In truth, while there are differences between these two exercises that may make one look better than the other, both probably deserve a place in your workout routine.

However, you should put most of your energy into the one that best matches your training goal.

What’s Next

Traditional barbell back squats are a powerful compound exercise that targets your quadriceps, hamstrings, and glutes.

They are a great way to get strengthen your entire body, and can also help improve your mobility, balance, coordination, and overall fitness.

The only problem is that squats can be pretty challenging, especially if you’re just starting out.

That’s why many exercisers, beginners, and more advanced choose to do squats with a squat rack.

See the 5 Best Budget Power Racks and Squat Racks for Sale in 2023 for more information and my top picks this year.

Related Posts

  • Dumbbell Squat vs Barbell Squat: Differences + Which Is Better?
  • Powerlifting Vs Bodybuilding; Differences, Pros + Cons
  • Power Clean VS Deadlift: Benefits, Muscles Used + Which Is Better?
  • Leg Press vs Squat; Which is Better for You to Do?
  • Incline Bench Press Vs Flat Bench Press: Which Is Better?
  • Strength Training vs Bodybuilding: What’s The Difference?
20 shares
  • Share
  • Tweet

Filed Under: Squats

About The Author

Rich Hashimashi AuthorRich is a NASM-CPT (Certified Personal Trainer), Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here.

Get Your FREE Body Transformation Guide

Primary Sidebar

Body Transformation Guides

  • Body Transformation: Ultimate Guide | The Fit Apprentice®
  • Strength Training for Men Over 50 + Full-Body Workout
  • The Minimalist Training Home Workout Guide for Strength & Fitness
  • 8 Week Bodybuilding Over 50 Workout Routine + Free PDF
  • 12-Week Body Transformation Workout Plan at Home

Recent Posts

  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!
  • 10 Best Triceps Pushdown Alternative Exercises to Do at Home
  • Dumbbell Deadlift vs Barbell: Pros & Cons + Which Is Better

One Rep Max Calculator – Fit Apprentice

Enter weight or reps

1 Rep Max:
Show / Hide Intensity Table
% of 1RM Weight Reps

Deadlifts for Beginners

  • How to Deadlift for Beginners – A Step by Step Guide
  • 37 Remarkable Benefits of Deadlifts to Unleash Your Fitness
  • 12 Week Deadlift Program for Beginners in Fitness or Powerlifting

Footer

Change Your Body

Recent Posts

  • 7 Magnificent Ways How Burpees Transform Your Physique
  • CrossFit vs HIIT – Which is Better for Your Fitness Goals
  • The 6 Best Backpacks for Rucking in 2023 – Get Fit Fast!
  • 10 Best Triceps Pushdown Alternative Exercises to Do at Home
  • Dumbbell Deadlift vs Barbell: Pros & Cons + Which Is Better
  • Powerlifting Versus Weightlifting: Differences + Which Is Better?
  • 12 Best Jump Rope Alternative Exercises to Unlock Your Fitness
  • Diamond Push-Ups Muscles Worked: Top Benefits + How-To Master
  • The Best Cable Machine for Your Home Gym – 2023 Buying Guide
  • 8 Best Hammer Curl Alternative Exercises to Build Your Biceps

Change Your Life

Change Your Life

  • Bench Press
  • Body Transformation
  • Deadlifts
  • Motivation
  • NASM Certification
  • Pushups
  • Squats
  • Weight Loss

Follow Hashi Mashi

Pinterest

The Fit Apprentice® is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Never Give Up

Remember when you were
in shape back in the day?

Do you think that transforming your
physique is a pipe dream?

You are in the right place if you want
to learn how to get fit, change your
body, and change your life.

But do not know where to start.

Here is how...
Start Here
  • About
  • Privacy policy
  • Affiliate link disclosure
  • Terms of use
  • Contact

The Fit Apprentice® Fitness Blog is for informational purposes only and does not provide medical advice, treatment or diagnosis.
Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited.



Copyright © 2012–2023 The Fit Apprentice® powered by HashiMashi.com - Hosted on BigScoots
DMCA.com Protection Status