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No one should skip a leg day. Ever. And what you don't hear as often, but is just as important, is no one should miss single-leg day training. In fact, with so many great unilateral leg options, it can be tough to pick the perfect single leg exercises to hit your goals.
Take split squats and lunges, for example. Both moves share some pretty awesome qualities, such as being compound, unilateral movements that build leg muscles while improving your ability to complete everyday tasks.
But they also have a few key differences, which is great news for your leg day routine as this means you can potentially include them both. In doing so, you’ll build leg muscles, improve your athleticism, support functional training, and feel that oh-so-satisfying lower-body burn.
We know you want more information on both exercises before working them into your routine, so let’s dig in.
In this article, we’ll cover:
What are split squats and lunges?
Split squat vs lunge: Which is better?
Muscles used in the split squat and lunge
Similarities and differences between split squats and lunges
Programming split squats and lunges
Variations of split squats and lunges
SPLIT SQUAT VS LUNGE: WHICH IS BETTER?
We know you’re anxiously awaiting our answer, but it’s going to be a bit anti-climatic as they are both beneficial and deserve equal props. Now that’s not to say that one version might not be better for you currently. Everybody is different, and if you’re trying to fix muscle imbalances, dealing with an injury or knee pain, or trying to meet specific goals, one of these variations might be better suited for you to start with.
But when all is said and done, whether you include both exercises in one routine or start with one and save the other for a future regimen, they both deserve leg day love.
One of the reasons both the lunge and split squats are at the top of our lower body list is that they’re single-leg exercises. A unilateral exercise, also called single-leg training, is vital for balancing muscles on each side of your body. If one side is stronger or moves better than the other, injuries are likely to occur and compound over time.
And while back squats and deadlifts are at the top of the exercise food chain for improving strength, complementing these moves with ones that build muscle while identifying and correcting imbalances is key for injury prevention, athleticism, and overall better fitness levels.
WHAT IS A SPLIT SQUAT?
A split squat is exactly what it sounds like. It is splitting your legs into a staggered stance and performing a single leg squat. You can also think of this move as a stationary lunge. This isolates the front leg as the working leg and helps correct any muscle or strength imbalances while making it easier to avoid losing balance.
Although you do have both feet on the floor and the back foot helps to support the movement, it’s a unilateral, or single leg, exercise. The split squat focuses on keeping the feet in a stationary position, making it easier to maintain balance.
More balance means you can better overload the muscles for hypertrophy or strength. Although it is still challenging, it requires less stability, proprioception, and coordination than moving lunge variations.
How to do a Split Squat:
Before performing splits squat, determine what equipment you’re training with. You can use your bodyweight, dumbbells, kettlebells, and even a barbell, so you’ve got plenty of good options and progression potential. Don't use weights until you've mastered form as proper technique is crucial.
Stand with your feet directly under your hips with a neutral spine and upright trunk. Step your left leg about 2 to 3 feet forward, firmly planting your left foot on the ground while elevating your back heel off the ground.
Check your stance. Align each foot like you are standing on train tracks and not on a tight rope as this helps with balance. Your back knee should be soft and not locked out.
Shift your weight so 80% of your weight is in your front leg and 20% in your back leg.
Keep your abs tight and torso upright as you bend your legs and lower your back knee down about an inch away from the floor. Your front leg should be at a 90-degree angle.
To move your body back to the starting position, power through your front foot to push your body upward, straightening your legs.
Repeat for the prescribed number of reps, and then switch legs.
WHAT IS A LUNGE?
To the untrained eye, a lunge and split squat look quite similar. But a big form difference is that lunge exercises always start and finish with your feet together. This means you are moving throughout the exercise as you bring your leg forward and return it to your body, alternating sides.
There are several lunge variations (we’ll get to this shortly), but they all require a bit more balance and coordination than a split squat as they are dynamic movements.
The most common strength variation of the lunge is typically the forward lunge, so we'll focus on that version when comparing the two exercises. The forward lunge improves single-leg strength, balances each side, enhances stability, and increases athleticism.
How to Do a Forward Lunge:
Similar to the split squat, you’ve got limitless equipment options to choose from. Beginners may want to opt for bodyweight, while more experienced lifters can choose from one or two dumbbells, kettlebells, or a barbell. If you're holding weights, make sure to retract your shoulder blades so your upper back doesn't hunch forward.
Begin in a standing position, keeping your trunk upright, and feet shoulder-width apart.
Take a large step to lunge forward (again imagining train tracks) about 2 to 3 feet ahead of your stationary leg. Bend your legs and lower the back knee toward the floor while shifting your weight to the front working leg.
Your front leg should resemble a 90-degree angle with your shin vertical and your knee behind your toes.
About 80% of your weight should be in the front working leg. You can ensure this occurs by lifting the heel of your back leg off the floor and shifting your weight forward into the front leg.
When your back knee is almost to the floor, push off your front leg to return it to the starting position.
Complete all reps with the same leg before switching, or alternate legs.
SPLIT SQUAT VS LUNGE MUSCLES WORKED
When it comes to muscles used for lunges and split squats, both involve several joints and muscle groups that work together to complete the compound exercises. During both the split squat and forward lunge, triple flexion occurs at the hip, knee, and ankle joints as you lower down, while returning to an upright position requires triple extension of the hip, knee, and ankle joints. All of this action means that a lot of major muscle groups are working, guaranteeing you'll get a good workout!
Primary Muscles Worked:
The main muscle groups trained in both the split squat and forward lunge are:
Quadriceps: Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
Hamstrings: Biceps femoris (long head and short head), semitendinosus, and semimembranosus
Gluteus Maximus
Adductors: Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus
Abductors: Gluteus medius, gluteus minimus, and tensor fasciae latae
The key difference in muscle usage between the split squat and lunge is that lunges are more dynamic and require the muscles, particularly your adductors and abductors, to work harder to maintain your balance.
Secondary Muscles Worked:
There are several secondary surrounding muscles required to put in a decent amount of work as well. The core is not the sole focus of this exercise, but it is activated during the movement as it works to keep your trunk upright and stabilized. As a PSA, if you're not regularly including core work in your existing routine, we suggest adding some in, stat, like these dumbbell ab exercises.
The psoas, part of the hip flexors group, connects your spine to your lower body, and you can rest assured knowing it's working hard in both exercises.
If you’re holding a weight, you also will be working your forearms as you hold the weight, and your back muscles, particularly the traps, as they help you keep your posture tall, protecting your spine.
We’ll end our muscle discussion on this note: Both exercises work almost all the muscles of your legs. The split squat offers more stability so you can train your muscles with heavier weights. The lunge, on the other hand, will activate the stabilizer muscles more, strengthening the gluteus medius, adductors, and abductors.
SPLIT SQUAT VS LUNGE FOR PERFORMANCE
Let's start by answering the question: What is performance? Performance, in this sense, is defined as the ability to perform, or in some cases, how a mechanism performs. You are the mechanism and the action you perform is whatever your goal is. Usually, it falls under getting stronger, building muscle, or increasing athleticism.
You can use the following factors to determine how to best fit these exercises into your routine.
1. Increase strength with split squats.
If maximal strength is what you are striving for, then add split squats to your routine.
The fact that your feet are not moving allows you to more easily progressively overload. Remember, your weight won't be as heavy as what you use in the bilateral squat, but you can still load the exercise with more weight than a lunge and build impressive single-leg strength.
Most lifters have great results balancing out their legs for a cycle of training by focusing on single leg work for some time. They are often pleasantly surprised when they return to the squat and feel stronger now that the muscles are working evenly.
This is not to say you cannot build similar strength with the lunge. On the contrary, you simply will be able to handle more weight on a split squat; therefore, having a higher ceiling for strength gains.
2. Achieve hypertrophy with split squats.
As far as hypertrophy goes, the split squat will again work best as you can increase the weight you are using more so than a lunge. The formula for hypertrophy (gaining muscle) calls for progressive overload in a specific rep range (we’ll get to sets and reps in a bit, but this article also does a great job explaining how many exercises, sets, and reps each muscle group needs).
This means that exercises that enable you to use more weight have better odds for strength and growth. Again, that is not to say the lunge is inferior to it. The same intensity and progressive overload can be applied to each.
3. Improve athleticism and functionality with the lunge.
Last but not least, athleticism is a key variable to keep in mind when deciding which exercise to do. Athleticism is defined as the combination of qualities such as speed, strength, and agility. Focusing on teaching your body to move better will ensure you are pain-free for the long haul.
What is the number one thing that we lose as we age? Strength and neuromuscular control, which is how your brain connects to your muscles. If you keep building strength in the right movements, your body will trust itself to move in the ways you need it to.
Whether it’s slipping on the ice and contorting your body, running after your dog in the yard, or playing a rec league sport, your body will hold up under the pressure if you’re training it functionally and not missing any links in the performance chain.
This also allows you to increase your agility, so you can move quickly and with grace. It’s tough to do that if you always train standing still, so for this goal, we suggest the lunge. Lunges, including lunge alternatives, include some type of movement, which is much more functional and similar to athletic movements.
Bonus points go to the lunge for its ability to challenge the foot and ankle. Imagine your ankles as ice skates. If they are wobbly, too loose or tight, or weak, you'll likely fall more. Strong feet and ankles create more strength for your entire lower body. As a side note, if your ankles are a weak point for you, we highly recommend also incorporating some ankle mobility exercises into your routine.
SIMILARITIES BETWEEN THE SPLIT SQUAT AND LUNGE
To the untrained eye, these two moves look eerily similar, and they do share a ton of great benefits. Here’s what they have in common:
They are both unilateral training exercises, focusing on working one leg at a time.
They are compound movements, meaning they'll get your heart rate up, burn calories, and work multiple muscles.
Both target the quadriceps and glutes with the hamstrings as a secondary stabilizer.
Each adds an extra challenge for foot, ankle, and overall leg stability.
Each has multiple variations so they can be tailored to your body, fitness level, and goals.
Both can be done with or without weight, depending on your goal and level.
There are multiple variations of each, providing options for your workout routine.
DIFFERENCES BETWEEN SPLIT SQUATS AND LUNGES
There are also several differences between the two moves, enough so that you could easily include both in a leg workout in which you hope to gain strength and mass. The differences between split squats and lunges include:
1. The execution of the movement is different.
Split squats require you to remain stationary and in a stable position, while the lunge has you moving and picking one foot up off the floor while keeping the rear leg stationary.
2. Split squats provide more balance.
Because your legs remain in the same position throughout the exercise, the split squat offers more stability than the lunge. This means that if you're just beginning to work on your balance, the split squat is a great first step. It provides enough balance so you don't sacrifice form, but pushes your stability more than a standard squat does.
3. Split squats allow you to lift heavier.
Since split squats require less balance than the lunge, you can bump up your weights for this exercise. Heavier weights plus the split squat equals increased strength and more muscle mass. We like that math!
4. Lunges offer increased activation of the smaller stabilizer muscles.
This includes the glute medius, a smaller glute muscle on the side of your butt that helps with hip stability and balance, and the adductors and abductors, which are the inner and outer thigh muscles, essential for hip function and joint health. Adding hip adductor exercises and hip abductor exercises to your regimen is a great way to ensure no leg muscle is left behind.
5. Lunges increase athleticism.
Let’s start by saying both moves will increase your athleticism. But as the lunge is more dynamic and requires more balance, it’s going to take your plyo box game up a notch. This does come with a slight increase in the risk of injury, more so than a stationary split squat. Choose wisely based on your starting point. This way you can progress with appropriate variations.
BENEFITS OF SPLIT SQUATS
If the back squat is a cool new smartphone, then the split squat is a classic flip phone. Practical, no frills, and it does the trick. In fact, we could say that about the entire squat family. We know they'll get us results, and it's hard not to appreciate that.
Split squat benefits include building muscle mass and balancing the muscle's appearance and performance. The split stance also makes it more stable and easier to perform than the lunge.
Fixing these imbalances will make you less prone to injuries. This is crucial as once you have an injury your body will continue compensating, creating bigger imbalances that take more time to fix if neglected.
BENEFITS OF LUNGES
Lunges, as we mentioned, will be more effective at improving your athleticism and movement. Remember, athleticism includes strength, movement, and agility. You’re getting a ton of bang for your buck with any lunge variation.
They also provide a greater stimulus to the foot and ankle, which we like to think of as the wheels of the car (you aren’t going far if they aren’t working correctly).
And while split squats likely allow you to lift heavier weights, we feel it’s necessary to mention that lunges have great potential for strength and hypertrophy as well. Performing all your lunge reps one side at a time will effectively put more tension on the muscle than alternating sides if hypertrophy is your goal.
Few exercises can increase your functional full-body strength like the lunge. If you want to move, look, and feel like an athlete (and who doesn't want that?), then this type of functional training is for you.
SPLIT SQUAT VARIATIONS
Options and versatility help keep your weight lifting program progressing. Whether you want to emphasize certain muscles, improve your range of motion, or put your coordination to the test, these split squat variations can help.
1. Bulgarian Split Squat:
You'll resume the same split squat position, but for this move, elevate your rear foot onto a bench or box, remaining in a static position the entire time. This allows for a greater range of motion for the front leg and less assistance from the back leg. Be careful if you have tight feet or ankles, as it can be difficult to lay your foot flat in plantar flexion (back foot flat on a bench).
The Bulgarian squat is a great exercise for your posterior chain. But it can cause quad or hip flexor strains, so proceed cautiously. Feel free to utilize barbells, dumbbells, or kettlebells. Look straight ahead to help maintain balance as this is a more advanced exercise and will challenge you.
2. Front Foot Raised Split Squat:
This is the inverse of the Bulgarian split squat. The front foot is elevated this time, allowing your hip flexion to exceed 90 degrees, which is where normal split squats and lunges stop.
This means your quads don’t need as much weight to activate. This can be challenging for people with mobility issues (we suggest testing your mobility to see where you stand) and can be helpful for taller lifters searching for enhanced control and a deeper range of motion with less weight. Any weight options can be added.
LUNGE VARIATIONS
Tired of front lunging? Why not switch to a back lunge, side urge, or curtsy lunge? Or, go crazy and combine them all for an around-the-world lunge, a dynamic movement that will hit all angles of your lower body muscles while keeping your heart rate nice and high.
1. Back lunge:
Back lunges, or reverse lunges, are better for maintaining healthy knees as it keeps your shins more vertical as you step backward and drop down. You will be able to safely add the most weight to this version. Newer to lifting? Try holding some lighter dumbbells. More advanced? Challenge yourself with double kettlebells in the racked position (like a front squat).
To perform this move, simply do the reverse of the front lunge. Take a step backward with one foot, keeping the front foot stationary and firmly planted on the ground. Lower down, and then push through the front leg to bring it back to the starting position.
2. Lateral lunge:
Lateral lunges work in the frontal (side to side) plane. And since sports include all directions of movement, not just straight up and down like most gym lifts, this is a great exercise to include. Rather than step forward, step out to the side about 2 to 3 feet, sitting your hips back to drop into a lunge while keeping your stationary leg straight.
Important muscles in this plane are the adductors and abductors as well as the muscles of the feet responsible for inversion and eversion (these are the muscles that resist a rolled ankle). Less weight is required for these due to their dynamic nature. This is a great example of a leg body weight exercise.
3. Curtsy lunge:
This exercise will also challenge you in a side-to-side movement pattern. This time you’ll take your leg behind and across your body diagonally as you drop down into a lunge.
Curtsy lunges do a great job of targeting the corner of the hip including the glute medius and minimus. If you control the movement, you’ll be able to sculpt your glutes and strengthen the muscles that help stabilize the hip (gluteus minimus exercises are great for building stronger hips).
WHEN TO DO SPLIT SQUATS AND LUNGES?
Bear with us as we answer this question with another question: Why choose one of these exercises when you can easily choose both?
The lunge and split squat are packed with benefits, build muscle mass, and will take your unilateral training to the next level. And while you may not want to do them both on the same leg day session, there are several ways you can make room for both in your workout split.
Programming Split Squats and Lunges:
If you follow a 4-day split with two upper and two lower body days, you can have a workout A and a workout B for both your upper and lower body. It’s a great way to incorporate more exercises and ensure you have variety. Following this logic, you could do split squats for workout A and forward lunges for workout B.
Alternatively, you could follow an 8-12 week program that includes one of these exercises, and then at the end of the program, swap one variation for the other. If you’re having a hard time deciding which to do first, take a look at your current goals, and how you’re measuring your performance.
If your current goal is to improve your agility, start with the forward lunge. If you want to focus on strength, the split squat may be the better option to start. Can’t decide? We refer you to our first suggestion, which is to include both.
When figuring out where to place the split squat and lunge, have them follow your biggest lift of the workout. Your first move should be main compound exercises such as the deadlift or back squat.
After your first big movement (squat or deadlift), you can fit your single-leg exercises in. Remember to choose the variation that works best for your body and fitness level.
Sets and Reps:
Here are our suggestions for programming sets and reps for split squats based on different goals:
Hypertrophy: 3 sets x 12-15 reps
Endurance: 3 sets x 15-20 reps
Accessory strength using it as a second lift: 4 sets x 8-10 reps
Strength: 5 sets x 4-6 reps
Here are some set/rep options for lunges and their variations. Keep in mind if side-to-side movements are new to you, start with 1-2 sets. Progress to 3 sets and then add weights.
Hypertrophy: 3 sets x 15 reps per side
Endurance: 3 sets x 15-20 reps per side
Strength: 4 sets x 6-8 reps per side
For the curtsy and side lunges: 3 sets x 10 reps
Split Squat vs Lunge: Which Should You Start With?
Remember, there’s certainly room for both exercises in your leg workouts, but if you’re planning to include one in your current program and the other in a future routine, let these factors help guide you.
Start with the split squat if:
You have tight or weak feet or ankles.
You need to correct poor balance.
You have knee issues.
You're training for strength.
Start with the lunge if:
You know you want to move better, are an athlete, or are a little more experienced and want a challenge.
You want to focus on functional training, or further improve your balance and stability.
You’re looking for a more advanced move. Make it even harder using the side or curtsy lunges.
Focusing on balancing both sides, improving muscle mass, and taking your athleticism to the next level? Include the forward lunge and split squats in the same program on separate training days.
Each person's anatomy is different, so try multiple variations and see which works for you. Do not be married to one variation of an exercise, and be prepared to swap one out for another as you move through different weight lifting programs, or even try to tackle the oh-so-challenging 6-day split. We promise you can’t go wrong when you have nothing but great options.
Related: 8 Best Kettlebell Lunge Variations
No one should skip a leg day. Ever. And what you don't hear as often, but is just as important, is no one should miss single-leg day training. In fact, with so many great unilateral leg options, it can be tough to pick the perfect single leg exercises to hit your goals.
Take split squats and lunges, for example. Both moves share some pretty awesome qualities, such as being compound, unilateral movements that build leg muscles while improving your ability to complete everyday tasks.
But they also have a few key differences, which is great news for your leg day routine as this means you can potentially include them both. In doing so, you’ll build leg muscles, improve your athleticism, support functional training, and feel that oh-so-satisfying lower-body burn.
We know you want more information on both exercises before working them into your routine, so let’s dig in.
In this article, we’ll cover:
SPLIT SQUAT VS LUNGE: WHICH IS BETTER?
We know you’re anxiously awaiting our answer, but it’s going to be a bit anti-climatic as they are both beneficial and deserve equal props. Now that’s not to say that one version might not be better for you currently. Everybody is different, and if you’re trying to fix muscle imbalances, dealing with an injury or knee pain, or trying to meet specific goals, one of these variations might be better suited for you to start with.
But when all is said and done, whether you include both exercises in one routine or start with one and save the other for a future regimen, they both deserve leg day love.
One of the reasons both the lunge and split squats are at the top of our lower body list is that they’re single-leg exercises. A unilateral exercise, also called single-leg training, is vital for balancing muscles on each side of your body. If one side is stronger or moves better than the other, injuries are likely to occur and compound over time.
And while back squats and deadlifts are at the top of the exercise food chain for improving strength, complementing these moves with ones that build muscle while identifying and correcting imbalances is key for injury prevention, athleticism, and overall better fitness levels.
WHAT IS A SPLIT SQUAT?
A split squat is exactly what it sounds like. It is splitting your legs into a staggered stance and performing a single leg squat. You can also think of this move as a stationary lunge. This isolates the front leg as the working leg and helps correct any muscle or strength imbalances while making it easier to avoid losing balance.
Although you do have both feet on the floor and the back foot helps to support the movement, it’s a unilateral, or single leg, exercise. The split squat focuses on keeping the feet in a stationary position, making it easier to maintain balance.
More balance means you can better overload the muscles for hypertrophy or strength. Although it is still challenging, it requires less stability, proprioception, and coordination than moving lunge variations.
How to do a Split Squat:
Before performing splits squat, determine what equipment you’re training with. You can use your bodyweight, dumbbells, kettlebells, and even a barbell, so you’ve got plenty of good options and progression potential. Don't use weights until you've mastered form as proper technique is crucial.
WHAT IS A LUNGE?
To the untrained eye, a lunge and split squat look quite similar. But a big form difference is that lunge exercises always start and finish with your feet together. This means you are moving throughout the exercise as you bring your leg forward and return it to your body, alternating sides.
There are several lunge variations (we’ll get to this shortly), but they all require a bit more balance and coordination than a split squat as they are dynamic movements.
The most common strength variation of the lunge is typically the forward lunge, so we'll focus on that version when comparing the two exercises. The forward lunge improves single-leg strength, balances each side, enhances stability, and increases athleticism.
How to Do a Forward Lunge:
Similar to the split squat, you’ve got limitless equipment options to choose from. Beginners may want to opt for bodyweight, while more experienced lifters can choose from one or two dumbbells, kettlebells, or a barbell. If you're holding weights, make sure to retract your shoulder blades so your upper back doesn't hunch forward.
SPLIT SQUAT VS LUNGE MUSCLES WORKED
When it comes to muscles used for lunges and split squats, both involve several joints and muscle groups that work together to complete the compound exercises. During both the split squat and forward lunge, triple flexion occurs at the hip, knee, and ankle joints as you lower down, while returning to an upright position requires triple extension of the hip, knee, and ankle joints. All of this action means that a lot of major muscle groups are working, guaranteeing you'll get a good workout!
Primary Muscles Worked:
The main muscle groups trained in both the split squat and forward lunge are:
The key difference in muscle usage between the split squat and lunge is that lunges are more dynamic and require the muscles, particularly your adductors and abductors, to work harder to maintain your balance.
Secondary Muscles Worked:
There are several secondary surrounding muscles required to put in a decent amount of work as well. The core is not the sole focus of this exercise, but it is activated during the movement as it works to keep your trunk upright and stabilized. As a PSA, if you're not regularly including core work in your existing routine, we suggest adding some in, stat, like these dumbbell ab exercises.
The psoas, part of the hip flexors group, connects your spine to your lower body, and you can rest assured knowing it's working hard in both exercises.
If you’re holding a weight, you also will be working your forearms as you hold the weight, and your back muscles, particularly the traps, as they help you keep your posture tall, protecting your spine.
We’ll end our muscle discussion on this note: Both exercises work almost all the muscles of your legs. The split squat offers more stability so you can train your muscles with heavier weights. The lunge, on the other hand, will activate the stabilizer muscles more, strengthening the gluteus medius, adductors, and abductors.
SPLIT SQUAT VS LUNGE FOR PERFORMANCE
Let's start by answering the question: What is performance? Performance, in this sense, is defined as the ability to perform, or in some cases, how a mechanism performs. You are the mechanism and the action you perform is whatever your goal is. Usually, it falls under getting stronger, building muscle, or increasing athleticism.
You can use the following factors to determine how to best fit these exercises into your routine.
1. Increase strength with split squats.
If maximal strength is what you are striving for, then add split squats to your routine.
The fact that your feet are not moving allows you to more easily progressively overload. Remember, your weight won't be as heavy as what you use in the bilateral squat, but you can still load the exercise with more weight than a lunge and build impressive single-leg strength.
Most lifters have great results balancing out their legs for a cycle of training by focusing on single leg work for some time. They are often pleasantly surprised when they return to the squat and feel stronger now that the muscles are working evenly.
This is not to say you cannot build similar strength with the lunge. On the contrary, you simply will be able to handle more weight on a split squat; therefore, having a higher ceiling for strength gains.
2. Achieve hypertrophy with split squats.
As far as hypertrophy goes, the split squat will again work best as you can increase the weight you are using more so than a lunge. The formula for hypertrophy (gaining muscle) calls for progressive overload in a specific rep range (we’ll get to sets and reps in a bit, but this article also does a great job explaining how many exercises, sets, and reps each muscle group needs).
This means that exercises that enable you to use more weight have better odds for strength and growth. Again, that is not to say the lunge is inferior to it. The same intensity and progressive overload can be applied to each.
3. Improve athleticism and functionality with the lunge.
Last but not least, athleticism is a key variable to keep in mind when deciding which exercise to do. Athleticism is defined as the combination of qualities such as speed, strength, and agility. Focusing on teaching your body to move better will ensure you are pain-free for the long haul.
What is the number one thing that we lose as we age? Strength and neuromuscular control, which is how your brain connects to your muscles. If you keep building strength in the right movements, your body will trust itself to move in the ways you need it to.
Whether it’s slipping on the ice and contorting your body, running after your dog in the yard, or playing a rec league sport, your body will hold up under the pressure if you’re training it functionally and not missing any links in the performance chain.
This also allows you to increase your agility, so you can move quickly and with grace. It’s tough to do that if you always train standing still, so for this goal, we suggest the lunge. Lunges, including lunge alternatives, include some type of movement, which is much more functional and similar to athletic movements.
Bonus points go to the lunge for its ability to challenge the foot and ankle. Imagine your ankles as ice skates. If they are wobbly, too loose or tight, or weak, you'll likely fall more. Strong feet and ankles create more strength for your entire lower body. As a side note, if your ankles are a weak point for you, we highly recommend also incorporating some ankle mobility exercises into your routine.
SIMILARITIES BETWEEN THE SPLIT SQUAT AND LUNGE
To the untrained eye, these two moves look eerily similar, and they do share a ton of great benefits. Here’s what they have in common:
[*]They are both unilateral training exercises, focusing on working one leg at a time.
[*]They are compound movements, meaning they'll get your heart rate up, burn calories, and work multiple muscles.
[*]Both target the quadriceps and glutes with the hamstrings as a secondary stabilizer.
[*]Each adds an extra challenge for foot, ankle, and overall leg stability.
[*]Each has multiple variations so they can be tailored to your body, fitness level, and goals.
[*]Both can be done with or without weight, depending on your goal and level.
[*]There are multiple variations of each, providing options for your workout routine.
DIFFERENCES BETWEEN SPLIT SQUATS AND LUNGES
There are also several differences between the two moves, enough so that you could easily include both in a leg workout in which you hope to gain strength and mass. The differences between split squats and lunges include:
1. The execution of the movement is different.
Split squats require you to remain stationary and in a stable position, while the lunge has you moving and picking one foot up off the floor while keeping the rear leg stationary.
2. Split squats provide more balance.
Because your legs remain in the same position throughout the exercise, the split squat offers more stability than the lunge. This means that if you're just beginning to work on your balance, the split squat is a great first step. It provides enough balance so you don't sacrifice form, but pushes your stability more than a standard squat does.
3. Split squats allow you to lift heavier.
Since split squats require less balance than the lunge, you can bump up your weights for this exercise. Heavier weights plus the split squat equals increased strength and more muscle mass. We like that math!
4. Lunges offer increased activation of the smaller stabilizer muscles.
This includes the glute medius, a smaller glute muscle on the side of your butt that helps with hip stability and balance, and the adductors and abductors, which are the inner and outer thigh muscles, essential for hip function and joint health. Adding hip adductor exercises and hip abductor exercises to your regimen is a great way to ensure no leg muscle is left behind.
5. Lunges increase athleticism.
Let’s start by saying both moves will increase your athleticism. But as the lunge is more dynamic and requires more balance, it’s going to take your plyo box game up a notch. This does come with a slight increase in the risk of injury, more so than a stationary split squat. Choose wisely based on your starting point. This way you can progress with appropriate variations.
BENEFITS OF SPLIT SQUATS
If the back squat is a cool new smartphone, then the split squat is a classic flip phone. Practical, no frills, and it does the trick. In fact, we could say that about the entire squat family. We know they'll get us results, and it's hard not to appreciate that.
Split squat benefits include building muscle mass and balancing the muscle's appearance and performance. The split stance also makes it more stable and easier to perform than the lunge.
Fixing these imbalances will make you less prone to injuries. This is crucial as once you have an injury your body will continue compensating, creating bigger imbalances that take more time to fix if neglected.
BENEFITS OF LUNGES
Lunges, as we mentioned, will be more effective at improving your athleticism and movement. Remember, athleticism includes strength, movement, and agility. You’re getting a ton of bang for your buck with any lunge variation.
They also provide a greater stimulus to the foot and ankle, which we like to think of as the wheels of the car (you aren’t going far if they aren’t working correctly).
And while split squats likely allow you to lift heavier weights, we feel it’s necessary to mention that lunges have great potential for strength and hypertrophy as well. Performing all your lunge reps one side at a time will effectively put more tension on the muscle than alternating sides if hypertrophy is your goal.
Few exercises can increase your functional full-body strength like the lunge. If you want to move, look, and feel like an athlete (and who doesn't want that?), then this type of functional training is for you.
SPLIT SQUAT VARIATIONS
Options and versatility help keep your weight lifting program progressing. Whether you want to emphasize certain muscles, improve your range of motion, or put your coordination to the test, these split squat variations can help.
1. Bulgarian Split Squat:
You'll resume the same split squat position, but for this move, elevate your rear foot onto a bench or box, remaining in a static position the entire time. This allows for a greater range of motion for the front leg and less assistance from the back leg. Be careful if you have tight feet or ankles, as it can be difficult to lay your foot flat in plantar flexion (back foot flat on a bench).
The Bulgarian squat is a great exercise for your posterior chain. But it can cause quad or hip flexor strains, so proceed cautiously. Feel free to utilize barbells, dumbbells, or kettlebells. Look straight ahead to help maintain balance as this is a more advanced exercise and will challenge you.
2. Front Foot Raised Split Squat:
This is the inverse of the Bulgarian split squat. The front foot is elevated this time, allowing your hip flexion to exceed 90 degrees, which is where normal split squats and lunges stop.
This means your quads don’t need as much weight to activate. This can be challenging for people with mobility issues (we suggest testing your mobility to see where you stand) and can be helpful for taller lifters searching for enhanced control and a deeper range of motion with less weight. Any weight options can be added.
LUNGE VARIATIONS
Tired of front lunging? Why not switch to a back lunge, side urge, or curtsy lunge? Or, go crazy and combine them all for an around-the-world lunge, a dynamic movement that will hit all angles of your lower body muscles while keeping your heart rate nice and high.
1. Back lunge:
Back lunges, or reverse lunges, are better for maintaining healthy knees as it keeps your shins more vertical as you step backward and drop down. You will be able to safely add the most weight to this version. Newer to lifting? Try holding some lighter dumbbells. More advanced? Challenge yourself with double kettlebells in the racked position (like a front squat).
To perform this move, simply do the reverse of the front lunge. Take a step backward with one foot, keeping the front foot stationary and firmly planted on the ground. Lower down, and then push through the front leg to bring it back to the starting position.
2. Lateral lunge:
Lateral lunges work in the frontal (side to side) plane. And since sports include all directions of movement, not just straight up and down like most gym lifts, this is a great exercise to include. Rather than step forward, step out to the side about 2 to 3 feet, sitting your hips back to drop into a lunge while keeping your stationary leg straight.
Important muscles in this plane are the adductors and abductors as well as the muscles of the feet responsible for inversion and eversion (these are the muscles that resist a rolled ankle). Less weight is required for these due to their dynamic nature. This is a great example of a leg body weight exercise.
3. Curtsy lunge:
This exercise will also challenge you in a side-to-side movement pattern. This time you’ll take your leg behind and across your body diagonally as you drop down into a lunge.
Curtsy lunges do a great job of targeting the corner of the hip including the glute medius and minimus. If you control the movement, you’ll be able to sculpt your glutes and strengthen the muscles that help stabilize the hip (gluteus minimus exercises are great for building stronger hips).
WHEN TO DO SPLIT SQUATS AND LUNGES?
Bear with us as we answer this question with another question: Why choose one of these exercises when you can easily choose both?
The lunge and split squat are packed with benefits, build muscle mass, and will take your unilateral training to the next level. And while you may not want to do them both on the same leg day session, there are several ways you can make room for both in your workout split.
Programming Split Squats and Lunges:
If you follow a 4-day split with two upper and two lower body days, you can have a workout A and a workout B for both your upper and lower body. It’s a great way to incorporate more exercises and ensure you have variety. Following this logic, you could do split squats for workout A and forward lunges for workout B.
Alternatively, you could follow an 8-12 week program that includes one of these exercises, and then at the end of the program, swap one variation for the other. If you’re having a hard time deciding which to do first, take a look at your current goals, and how you’re measuring your performance.
If your current goal is to improve your agility, start with the forward lunge. If you want to focus on strength, the split squat may be the better option to start. Can’t decide? We refer you to our first suggestion, which is to include both.
When figuring out where to place the split squat and lunge, have them follow your biggest lift of the workout. Your first move should be main compound exercises such as the deadlift or back squat.
After your first big movement (squat or deadlift), you can fit your single-leg exercises in. Remember to choose the variation that works best for your body and fitness level.
Sets and Reps:
Here are our suggestions for programming sets and reps for split squats based on different goals:
Here are some set/rep options for lunges and their variations. Keep in mind if side-to-side movements are new to you, start with 1-2 sets. Progress to 3 sets and then add weights.
Split Squat vs Lunge: Which Should You Start With?
Remember, there’s certainly room for both exercises in your leg workouts, but if you’re planning to include one in your current program and the other in a future routine, let these factors help guide you.
Start with the split squat if:
Start with the lunge if:
Focusing on balancing both sides, improving muscle mass, and taking your athleticism to the next level? Include the forward lunge and split squats in the same program on separate training days.
Each person's anatomy is different, so try multiple variations and see which works for you. Do not be married to one variation of an exercise, and be prepared to swap one out for another as you move through different weight lifting programs, or even try to tackle the oh-so-challenging 6-day split. We promise you can’t go wrong when you have nothing but great options.
Related: 8 Best Kettlebell Lunge Variations
Click here to view the article.
Take split squats and lunges, for example. Both moves share some pretty awesome qualities, such as being compound, unilateral movements that build leg muscles while improving your ability to complete everyday tasks.
But they also have a few key differences, which is great news for your leg day routine as this means you can potentially include them both. In doing so, you’ll build leg muscles, improve your athleticism, support functional training, and feel that oh-so-satisfying lower-body burn.
We know you want more information on both exercises before working them into your routine, so let’s dig in.
In this article, we’ll cover:
What are split squats and lunges?
Split squat vs lunge: Which is better?
Muscles used in the split squat and lunge
Similarities and differences between split squats and lunges
Programming split squats and lunges
Variations of split squats and lunges
SPLIT SQUAT VS LUNGE: WHICH IS BETTER?
We know you’re anxiously awaiting our answer, but it’s going to be a bit anti-climatic as they are both beneficial and deserve equal props. Now that’s not to say that one version might not be better for you currently. Everybody is different, and if you’re trying to fix muscle imbalances, dealing with an injury or knee pain, or trying to meet specific goals, one of these variations might be better suited for you to start with.
But when all is said and done, whether you include both exercises in one routine or start with one and save the other for a future regimen, they both deserve leg day love.
One of the reasons both the lunge and split squats are at the top of our lower body list is that they’re single-leg exercises. A unilateral exercise, also called single-leg training, is vital for balancing muscles on each side of your body. If one side is stronger or moves better than the other, injuries are likely to occur and compound over time.
And while back squats and deadlifts are at the top of the exercise food chain for improving strength, complementing these moves with ones that build muscle while identifying and correcting imbalances is key for injury prevention, athleticism, and overall better fitness levels.
WHAT IS A SPLIT SQUAT?
A split squat is exactly what it sounds like. It is splitting your legs into a staggered stance and performing a single leg squat. You can also think of this move as a stationary lunge. This isolates the front leg as the working leg and helps correct any muscle or strength imbalances while making it easier to avoid losing balance.
Although you do have both feet on the floor and the back foot helps to support the movement, it’s a unilateral, or single leg, exercise. The split squat focuses on keeping the feet in a stationary position, making it easier to maintain balance.
More balance means you can better overload the muscles for hypertrophy or strength. Although it is still challenging, it requires less stability, proprioception, and coordination than moving lunge variations.
How to do a Split Squat:
Before performing splits squat, determine what equipment you’re training with. You can use your bodyweight, dumbbells, kettlebells, and even a barbell, so you’ve got plenty of good options and progression potential. Don't use weights until you've mastered form as proper technique is crucial.
Stand with your feet directly under your hips with a neutral spine and upright trunk. Step your left leg about 2 to 3 feet forward, firmly planting your left foot on the ground while elevating your back heel off the ground.
Check your stance. Align each foot like you are standing on train tracks and not on a tight rope as this helps with balance. Your back knee should be soft and not locked out.
Shift your weight so 80% of your weight is in your front leg and 20% in your back leg.
Keep your abs tight and torso upright as you bend your legs and lower your back knee down about an inch away from the floor. Your front leg should be at a 90-degree angle.
To move your body back to the starting position, power through your front foot to push your body upward, straightening your legs.
Repeat for the prescribed number of reps, and then switch legs.
WHAT IS A LUNGE?
To the untrained eye, a lunge and split squat look quite similar. But a big form difference is that lunge exercises always start and finish with your feet together. This means you are moving throughout the exercise as you bring your leg forward and return it to your body, alternating sides.
There are several lunge variations (we’ll get to this shortly), but they all require a bit more balance and coordination than a split squat as they are dynamic movements.
The most common strength variation of the lunge is typically the forward lunge, so we'll focus on that version when comparing the two exercises. The forward lunge improves single-leg strength, balances each side, enhances stability, and increases athleticism.
How to Do a Forward Lunge:
Similar to the split squat, you’ve got limitless equipment options to choose from. Beginners may want to opt for bodyweight, while more experienced lifters can choose from one or two dumbbells, kettlebells, or a barbell. If you're holding weights, make sure to retract your shoulder blades so your upper back doesn't hunch forward.
Begin in a standing position, keeping your trunk upright, and feet shoulder-width apart.
Take a large step to lunge forward (again imagining train tracks) about 2 to 3 feet ahead of your stationary leg. Bend your legs and lower the back knee toward the floor while shifting your weight to the front working leg.
Your front leg should resemble a 90-degree angle with your shin vertical and your knee behind your toes.
About 80% of your weight should be in the front working leg. You can ensure this occurs by lifting the heel of your back leg off the floor and shifting your weight forward into the front leg.
When your back knee is almost to the floor, push off your front leg to return it to the starting position.
Complete all reps with the same leg before switching, or alternate legs.
SPLIT SQUAT VS LUNGE MUSCLES WORKED
When it comes to muscles used for lunges and split squats, both involve several joints and muscle groups that work together to complete the compound exercises. During both the split squat and forward lunge, triple flexion occurs at the hip, knee, and ankle joints as you lower down, while returning to an upright position requires triple extension of the hip, knee, and ankle joints. All of this action means that a lot of major muscle groups are working, guaranteeing you'll get a good workout!
Primary Muscles Worked:
The main muscle groups trained in both the split squat and forward lunge are:
Quadriceps: Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
Hamstrings: Biceps femoris (long head and short head), semitendinosus, and semimembranosus
Gluteus Maximus
Adductors: Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus
Abductors: Gluteus medius, gluteus minimus, and tensor fasciae latae
The key difference in muscle usage between the split squat and lunge is that lunges are more dynamic and require the muscles, particularly your adductors and abductors, to work harder to maintain your balance.
Secondary Muscles Worked:
There are several secondary surrounding muscles required to put in a decent amount of work as well. The core is not the sole focus of this exercise, but it is activated during the movement as it works to keep your trunk upright and stabilized. As a PSA, if you're not regularly including core work in your existing routine, we suggest adding some in, stat, like these dumbbell ab exercises.
The psoas, part of the hip flexors group, connects your spine to your lower body, and you can rest assured knowing it's working hard in both exercises.
If you’re holding a weight, you also will be working your forearms as you hold the weight, and your back muscles, particularly the traps, as they help you keep your posture tall, protecting your spine.
We’ll end our muscle discussion on this note: Both exercises work almost all the muscles of your legs. The split squat offers more stability so you can train your muscles with heavier weights. The lunge, on the other hand, will activate the stabilizer muscles more, strengthening the gluteus medius, adductors, and abductors.
SPLIT SQUAT VS LUNGE FOR PERFORMANCE
Let's start by answering the question: What is performance? Performance, in this sense, is defined as the ability to perform, or in some cases, how a mechanism performs. You are the mechanism and the action you perform is whatever your goal is. Usually, it falls under getting stronger, building muscle, or increasing athleticism.
You can use the following factors to determine how to best fit these exercises into your routine.
1. Increase strength with split squats.
If maximal strength is what you are striving for, then add split squats to your routine.
The fact that your feet are not moving allows you to more easily progressively overload. Remember, your weight won't be as heavy as what you use in the bilateral squat, but you can still load the exercise with more weight than a lunge and build impressive single-leg strength.
Most lifters have great results balancing out their legs for a cycle of training by focusing on single leg work for some time. They are often pleasantly surprised when they return to the squat and feel stronger now that the muscles are working evenly.
This is not to say you cannot build similar strength with the lunge. On the contrary, you simply will be able to handle more weight on a split squat; therefore, having a higher ceiling for strength gains.
2. Achieve hypertrophy with split squats.
As far as hypertrophy goes, the split squat will again work best as you can increase the weight you are using more so than a lunge. The formula for hypertrophy (gaining muscle) calls for progressive overload in a specific rep range (we’ll get to sets and reps in a bit, but this article also does a great job explaining how many exercises, sets, and reps each muscle group needs).
This means that exercises that enable you to use more weight have better odds for strength and growth. Again, that is not to say the lunge is inferior to it. The same intensity and progressive overload can be applied to each.
3. Improve athleticism and functionality with the lunge.
Last but not least, athleticism is a key variable to keep in mind when deciding which exercise to do. Athleticism is defined as the combination of qualities such as speed, strength, and agility. Focusing on teaching your body to move better will ensure you are pain-free for the long haul.
What is the number one thing that we lose as we age? Strength and neuromuscular control, which is how your brain connects to your muscles. If you keep building strength in the right movements, your body will trust itself to move in the ways you need it to.
Whether it’s slipping on the ice and contorting your body, running after your dog in the yard, or playing a rec league sport, your body will hold up under the pressure if you’re training it functionally and not missing any links in the performance chain.
This also allows you to increase your agility, so you can move quickly and with grace. It’s tough to do that if you always train standing still, so for this goal, we suggest the lunge. Lunges, including lunge alternatives, include some type of movement, which is much more functional and similar to athletic movements.
Bonus points go to the lunge for its ability to challenge the foot and ankle. Imagine your ankles as ice skates. If they are wobbly, too loose or tight, or weak, you'll likely fall more. Strong feet and ankles create more strength for your entire lower body. As a side note, if your ankles are a weak point for you, we highly recommend also incorporating some ankle mobility exercises into your routine.
SIMILARITIES BETWEEN THE SPLIT SQUAT AND LUNGE
To the untrained eye, these two moves look eerily similar, and they do share a ton of great benefits. Here’s what they have in common:
They are both unilateral training exercises, focusing on working one leg at a time.
They are compound movements, meaning they'll get your heart rate up, burn calories, and work multiple muscles.
Both target the quadriceps and glutes with the hamstrings as a secondary stabilizer.
Each adds an extra challenge for foot, ankle, and overall leg stability.
Each has multiple variations so they can be tailored to your body, fitness level, and goals.
Both can be done with or without weight, depending on your goal and level.
There are multiple variations of each, providing options for your workout routine.
DIFFERENCES BETWEEN SPLIT SQUATS AND LUNGES
There are also several differences between the two moves, enough so that you could easily include both in a leg workout in which you hope to gain strength and mass. The differences between split squats and lunges include:
1. The execution of the movement is different.
Split squats require you to remain stationary and in a stable position, while the lunge has you moving and picking one foot up off the floor while keeping the rear leg stationary.
2. Split squats provide more balance.
Because your legs remain in the same position throughout the exercise, the split squat offers more stability than the lunge. This means that if you're just beginning to work on your balance, the split squat is a great first step. It provides enough balance so you don't sacrifice form, but pushes your stability more than a standard squat does.
3. Split squats allow you to lift heavier.
Since split squats require less balance than the lunge, you can bump up your weights for this exercise. Heavier weights plus the split squat equals increased strength and more muscle mass. We like that math!
4. Lunges offer increased activation of the smaller stabilizer muscles.
This includes the glute medius, a smaller glute muscle on the side of your butt that helps with hip stability and balance, and the adductors and abductors, which are the inner and outer thigh muscles, essential for hip function and joint health. Adding hip adductor exercises and hip abductor exercises to your regimen is a great way to ensure no leg muscle is left behind.
5. Lunges increase athleticism.
Let’s start by saying both moves will increase your athleticism. But as the lunge is more dynamic and requires more balance, it’s going to take your plyo box game up a notch. This does come with a slight increase in the risk of injury, more so than a stationary split squat. Choose wisely based on your starting point. This way you can progress with appropriate variations.
BENEFITS OF SPLIT SQUATS
If the back squat is a cool new smartphone, then the split squat is a classic flip phone. Practical, no frills, and it does the trick. In fact, we could say that about the entire squat family. We know they'll get us results, and it's hard not to appreciate that.
Split squat benefits include building muscle mass and balancing the muscle's appearance and performance. The split stance also makes it more stable and easier to perform than the lunge.
Fixing these imbalances will make you less prone to injuries. This is crucial as once you have an injury your body will continue compensating, creating bigger imbalances that take more time to fix if neglected.
BENEFITS OF LUNGES
Lunges, as we mentioned, will be more effective at improving your athleticism and movement. Remember, athleticism includes strength, movement, and agility. You’re getting a ton of bang for your buck with any lunge variation.
They also provide a greater stimulus to the foot and ankle, which we like to think of as the wheels of the car (you aren’t going far if they aren’t working correctly).
And while split squats likely allow you to lift heavier weights, we feel it’s necessary to mention that lunges have great potential for strength and hypertrophy as well. Performing all your lunge reps one side at a time will effectively put more tension on the muscle than alternating sides if hypertrophy is your goal.
Few exercises can increase your functional full-body strength like the lunge. If you want to move, look, and feel like an athlete (and who doesn't want that?), then this type of functional training is for you.
SPLIT SQUAT VARIATIONS
Options and versatility help keep your weight lifting program progressing. Whether you want to emphasize certain muscles, improve your range of motion, or put your coordination to the test, these split squat variations can help.
1. Bulgarian Split Squat:
You'll resume the same split squat position, but for this move, elevate your rear foot onto a bench or box, remaining in a static position the entire time. This allows for a greater range of motion for the front leg and less assistance from the back leg. Be careful if you have tight feet or ankles, as it can be difficult to lay your foot flat in plantar flexion (back foot flat on a bench).
The Bulgarian squat is a great exercise for your posterior chain. But it can cause quad or hip flexor strains, so proceed cautiously. Feel free to utilize barbells, dumbbells, or kettlebells. Look straight ahead to help maintain balance as this is a more advanced exercise and will challenge you.
2. Front Foot Raised Split Squat:
This is the inverse of the Bulgarian split squat. The front foot is elevated this time, allowing your hip flexion to exceed 90 degrees, which is where normal split squats and lunges stop.
This means your quads don’t need as much weight to activate. This can be challenging for people with mobility issues (we suggest testing your mobility to see where you stand) and can be helpful for taller lifters searching for enhanced control and a deeper range of motion with less weight. Any weight options can be added.
LUNGE VARIATIONS
Tired of front lunging? Why not switch to a back lunge, side urge, or curtsy lunge? Or, go crazy and combine them all for an around-the-world lunge, a dynamic movement that will hit all angles of your lower body muscles while keeping your heart rate nice and high.
1. Back lunge:
Back lunges, or reverse lunges, are better for maintaining healthy knees as it keeps your shins more vertical as you step backward and drop down. You will be able to safely add the most weight to this version. Newer to lifting? Try holding some lighter dumbbells. More advanced? Challenge yourself with double kettlebells in the racked position (like a front squat).
To perform this move, simply do the reverse of the front lunge. Take a step backward with one foot, keeping the front foot stationary and firmly planted on the ground. Lower down, and then push through the front leg to bring it back to the starting position.
2. Lateral lunge:
Lateral lunges work in the frontal (side to side) plane. And since sports include all directions of movement, not just straight up and down like most gym lifts, this is a great exercise to include. Rather than step forward, step out to the side about 2 to 3 feet, sitting your hips back to drop into a lunge while keeping your stationary leg straight.
Important muscles in this plane are the adductors and abductors as well as the muscles of the feet responsible for inversion and eversion (these are the muscles that resist a rolled ankle). Less weight is required for these due to their dynamic nature. This is a great example of a leg body weight exercise.
3. Curtsy lunge:
This exercise will also challenge you in a side-to-side movement pattern. This time you’ll take your leg behind and across your body diagonally as you drop down into a lunge.
Curtsy lunges do a great job of targeting the corner of the hip including the glute medius and minimus. If you control the movement, you’ll be able to sculpt your glutes and strengthen the muscles that help stabilize the hip (gluteus minimus exercises are great for building stronger hips).
WHEN TO DO SPLIT SQUATS AND LUNGES?
Bear with us as we answer this question with another question: Why choose one of these exercises when you can easily choose both?
The lunge and split squat are packed with benefits, build muscle mass, and will take your unilateral training to the next level. And while you may not want to do them both on the same leg day session, there are several ways you can make room for both in your workout split.
Programming Split Squats and Lunges:
If you follow a 4-day split with two upper and two lower body days, you can have a workout A and a workout B for both your upper and lower body. It’s a great way to incorporate more exercises and ensure you have variety. Following this logic, you could do split squats for workout A and forward lunges for workout B.
Alternatively, you could follow an 8-12 week program that includes one of these exercises, and then at the end of the program, swap one variation for the other. If you’re having a hard time deciding which to do first, take a look at your current goals, and how you’re measuring your performance.
If your current goal is to improve your agility, start with the forward lunge. If you want to focus on strength, the split squat may be the better option to start. Can’t decide? We refer you to our first suggestion, which is to include both.
When figuring out where to place the split squat and lunge, have them follow your biggest lift of the workout. Your first move should be main compound exercises such as the deadlift or back squat.
After your first big movement (squat or deadlift), you can fit your single-leg exercises in. Remember to choose the variation that works best for your body and fitness level.
Sets and Reps:
Here are our suggestions for programming sets and reps for split squats based on different goals:
Hypertrophy: 3 sets x 12-15 reps
Endurance: 3 sets x 15-20 reps
Accessory strength using it as a second lift: 4 sets x 8-10 reps
Strength: 5 sets x 4-6 reps
Here are some set/rep options for lunges and their variations. Keep in mind if side-to-side movements are new to you, start with 1-2 sets. Progress to 3 sets and then add weights.
Hypertrophy: 3 sets x 15 reps per side
Endurance: 3 sets x 15-20 reps per side
Strength: 4 sets x 6-8 reps per side
For the curtsy and side lunges: 3 sets x 10 reps
Split Squat vs Lunge: Which Should You Start With?
Remember, there’s certainly room for both exercises in your leg workouts, but if you’re planning to include one in your current program and the other in a future routine, let these factors help guide you.
Start with the split squat if:
You have tight or weak feet or ankles.
You need to correct poor balance.
You have knee issues.
You're training for strength.
Start with the lunge if:
You know you want to move better, are an athlete, or are a little more experienced and want a challenge.
You want to focus on functional training, or further improve your balance and stability.
You’re looking for a more advanced move. Make it even harder using the side or curtsy lunges.
Focusing on balancing both sides, improving muscle mass, and taking your athleticism to the next level? Include the forward lunge and split squats in the same program on separate training days.
Each person's anatomy is different, so try multiple variations and see which works for you. Do not be married to one variation of an exercise, and be prepared to swap one out for another as you move through different weight lifting programs, or even try to tackle the oh-so-challenging 6-day split. We promise you can’t go wrong when you have nothing but great options.
Related: 8 Best Kettlebell Lunge Variations
No one should skip a leg day. Ever. And what you don't hear as often, but is just as important, is no one should miss single-leg day training. In fact, with so many great unilateral leg options, it can be tough to pick the perfect single leg exercises to hit your goals.
Take split squats and lunges, for example. Both moves share some pretty awesome qualities, such as being compound, unilateral movements that build leg muscles while improving your ability to complete everyday tasks.
But they also have a few key differences, which is great news for your leg day routine as this means you can potentially include them both. In doing so, you’ll build leg muscles, improve your athleticism, support functional training, and feel that oh-so-satisfying lower-body burn.
We know you want more information on both exercises before working them into your routine, so let’s dig in.
In this article, we’ll cover:
- What are split squats and lunges?
- Split squat vs lunge: Which is better?
- Muscles used in the split squat and lunge
- Similarities and differences between split squats and lunges
- Programming split squats and lunges
- Variations of split squats and lunges
SPLIT SQUAT VS LUNGE: WHICH IS BETTER?
We know you’re anxiously awaiting our answer, but it’s going to be a bit anti-climatic as they are both beneficial and deserve equal props. Now that’s not to say that one version might not be better for you currently. Everybody is different, and if you’re trying to fix muscle imbalances, dealing with an injury or knee pain, or trying to meet specific goals, one of these variations might be better suited for you to start with.
But when all is said and done, whether you include both exercises in one routine or start with one and save the other for a future regimen, they both deserve leg day love.
One of the reasons both the lunge and split squats are at the top of our lower body list is that they’re single-leg exercises. A unilateral exercise, also called single-leg training, is vital for balancing muscles on each side of your body. If one side is stronger or moves better than the other, injuries are likely to occur and compound over time.
And while back squats and deadlifts are at the top of the exercise food chain for improving strength, complementing these moves with ones that build muscle while identifying and correcting imbalances is key for injury prevention, athleticism, and overall better fitness levels.
WHAT IS A SPLIT SQUAT?
A split squat is exactly what it sounds like. It is splitting your legs into a staggered stance and performing a single leg squat. You can also think of this move as a stationary lunge. This isolates the front leg as the working leg and helps correct any muscle or strength imbalances while making it easier to avoid losing balance.
Although you do have both feet on the floor and the back foot helps to support the movement, it’s a unilateral, or single leg, exercise. The split squat focuses on keeping the feet in a stationary position, making it easier to maintain balance.
More balance means you can better overload the muscles for hypertrophy or strength. Although it is still challenging, it requires less stability, proprioception, and coordination than moving lunge variations.
How to do a Split Squat:
Before performing splits squat, determine what equipment you’re training with. You can use your bodyweight, dumbbells, kettlebells, and even a barbell, so you’ve got plenty of good options and progression potential. Don't use weights until you've mastered form as proper technique is crucial.
- Stand with your feet directly under your hips with a neutral spine and upright trunk. Step your left leg about 2 to 3 feet forward, firmly planting your left foot on the ground while elevating your back heel off the ground.
- Check your stance. Align each foot like you are standing on train tracks and not on a tight rope as this helps with balance. Your back knee should be soft and not locked out.
- Shift your weight so 80% of your weight is in your front leg and 20% in your back leg.
- Keep your abs tight and torso upright as you bend your legs and lower your back knee down about an inch away from the floor. Your front leg should be at a 90-degree angle.
- To move your body back to the starting position, power through your front foot to push your body upward, straightening your legs.
- Repeat for the prescribed number of reps, and then switch legs.
WHAT IS A LUNGE?
To the untrained eye, a lunge and split squat look quite similar. But a big form difference is that lunge exercises always start and finish with your feet together. This means you are moving throughout the exercise as you bring your leg forward and return it to your body, alternating sides.
There are several lunge variations (we’ll get to this shortly), but they all require a bit more balance and coordination than a split squat as they are dynamic movements.
The most common strength variation of the lunge is typically the forward lunge, so we'll focus on that version when comparing the two exercises. The forward lunge improves single-leg strength, balances each side, enhances stability, and increases athleticism.
How to Do a Forward Lunge:
Similar to the split squat, you’ve got limitless equipment options to choose from. Beginners may want to opt for bodyweight, while more experienced lifters can choose from one or two dumbbells, kettlebells, or a barbell. If you're holding weights, make sure to retract your shoulder blades so your upper back doesn't hunch forward.
- Begin in a standing position, keeping your trunk upright, and feet shoulder-width apart.
- Take a large step to lunge forward (again imagining train tracks) about 2 to 3 feet ahead of your stationary leg. Bend your legs and lower the back knee toward the floor while shifting your weight to the front working leg.
- Your front leg should resemble a 90-degree angle with your shin vertical and your knee behind your toes.
- About 80% of your weight should be in the front working leg. You can ensure this occurs by lifting the heel of your back leg off the floor and shifting your weight forward into the front leg.
- When your back knee is almost to the floor, push off your front leg to return it to the starting position.
- Complete all reps with the same leg before switching, or alternate legs.
SPLIT SQUAT VS LUNGE MUSCLES WORKED
When it comes to muscles used for lunges and split squats, both involve several joints and muscle groups that work together to complete the compound exercises. During both the split squat and forward lunge, triple flexion occurs at the hip, knee, and ankle joints as you lower down, while returning to an upright position requires triple extension of the hip, knee, and ankle joints. All of this action means that a lot of major muscle groups are working, guaranteeing you'll get a good workout!
Primary Muscles Worked:
The main muscle groups trained in both the split squat and forward lunge are:
Quadriceps: Rectus femoris, vastus lateralis, vastus medialis, vastus intermedius
Hamstrings: Biceps femoris (long head and short head), semitendinosus, and semimembranosus- Gluteus Maximus
Adductors: Adductor longus, adductor brevis, adductor magnus, gracilis, and pectineus
Abductors: Gluteus medius, gluteus minimus, and tensor fasciae latae
The key difference in muscle usage between the split squat and lunge is that lunges are more dynamic and require the muscles, particularly your adductors and abductors, to work harder to maintain your balance.
Secondary Muscles Worked:
There are several secondary surrounding muscles required to put in a decent amount of work as well. The core is not the sole focus of this exercise, but it is activated during the movement as it works to keep your trunk upright and stabilized. As a PSA, if you're not regularly including core work in your existing routine, we suggest adding some in, stat, like these dumbbell ab exercises.
The psoas, part of the hip flexors group, connects your spine to your lower body, and you can rest assured knowing it's working hard in both exercises.
If you’re holding a weight, you also will be working your forearms as you hold the weight, and your back muscles, particularly the traps, as they help you keep your posture tall, protecting your spine.
We’ll end our muscle discussion on this note: Both exercises work almost all the muscles of your legs. The split squat offers more stability so you can train your muscles with heavier weights. The lunge, on the other hand, will activate the stabilizer muscles more, strengthening the gluteus medius, adductors, and abductors.
SPLIT SQUAT VS LUNGE FOR PERFORMANCE
Let's start by answering the question: What is performance? Performance, in this sense, is defined as the ability to perform, or in some cases, how a mechanism performs. You are the mechanism and the action you perform is whatever your goal is. Usually, it falls under getting stronger, building muscle, or increasing athleticism.
You can use the following factors to determine how to best fit these exercises into your routine.
1. Increase strength with split squats.
If maximal strength is what you are striving for, then add split squats to your routine.
The fact that your feet are not moving allows you to more easily progressively overload. Remember, your weight won't be as heavy as what you use in the bilateral squat, but you can still load the exercise with more weight than a lunge and build impressive single-leg strength.
Most lifters have great results balancing out their legs for a cycle of training by focusing on single leg work for some time. They are often pleasantly surprised when they return to the squat and feel stronger now that the muscles are working evenly.
This is not to say you cannot build similar strength with the lunge. On the contrary, you simply will be able to handle more weight on a split squat; therefore, having a higher ceiling for strength gains.
2. Achieve hypertrophy with split squats.
As far as hypertrophy goes, the split squat will again work best as you can increase the weight you are using more so than a lunge. The formula for hypertrophy (gaining muscle) calls for progressive overload in a specific rep range (we’ll get to sets and reps in a bit, but this article also does a great job explaining how many exercises, sets, and reps each muscle group needs).
This means that exercises that enable you to use more weight have better odds for strength and growth. Again, that is not to say the lunge is inferior to it. The same intensity and progressive overload can be applied to each.
3. Improve athleticism and functionality with the lunge.
Last but not least, athleticism is a key variable to keep in mind when deciding which exercise to do. Athleticism is defined as the combination of qualities such as speed, strength, and agility. Focusing on teaching your body to move better will ensure you are pain-free for the long haul.
What is the number one thing that we lose as we age? Strength and neuromuscular control, which is how your brain connects to your muscles. If you keep building strength in the right movements, your body will trust itself to move in the ways you need it to.
Whether it’s slipping on the ice and contorting your body, running after your dog in the yard, or playing a rec league sport, your body will hold up under the pressure if you’re training it functionally and not missing any links in the performance chain.
This also allows you to increase your agility, so you can move quickly and with grace. It’s tough to do that if you always train standing still, so for this goal, we suggest the lunge. Lunges, including lunge alternatives, include some type of movement, which is much more functional and similar to athletic movements.
Bonus points go to the lunge for its ability to challenge the foot and ankle. Imagine your ankles as ice skates. If they are wobbly, too loose or tight, or weak, you'll likely fall more. Strong feet and ankles create more strength for your entire lower body. As a side note, if your ankles are a weak point for you, we highly recommend also incorporating some ankle mobility exercises into your routine.
SIMILARITIES BETWEEN THE SPLIT SQUAT AND LUNGE
To the untrained eye, these two moves look eerily similar, and they do share a ton of great benefits. Here’s what they have in common:
[*]They are both unilateral training exercises, focusing on working one leg at a time.
[*]They are compound movements, meaning they'll get your heart rate up, burn calories, and work multiple muscles.
[*]Both target the quadriceps and glutes with the hamstrings as a secondary stabilizer.
[*]Each adds an extra challenge for foot, ankle, and overall leg stability.
[*]Each has multiple variations so they can be tailored to your body, fitness level, and goals.
[*]Both can be done with or without weight, depending on your goal and level.
[*]There are multiple variations of each, providing options for your workout routine.
DIFFERENCES BETWEEN SPLIT SQUATS AND LUNGES
There are also several differences between the two moves, enough so that you could easily include both in a leg workout in which you hope to gain strength and mass. The differences between split squats and lunges include:
1. The execution of the movement is different.
Split squats require you to remain stationary and in a stable position, while the lunge has you moving and picking one foot up off the floor while keeping the rear leg stationary.
2. Split squats provide more balance.
Because your legs remain in the same position throughout the exercise, the split squat offers more stability than the lunge. This means that if you're just beginning to work on your balance, the split squat is a great first step. It provides enough balance so you don't sacrifice form, but pushes your stability more than a standard squat does.
3. Split squats allow you to lift heavier.
Since split squats require less balance than the lunge, you can bump up your weights for this exercise. Heavier weights plus the split squat equals increased strength and more muscle mass. We like that math!
4. Lunges offer increased activation of the smaller stabilizer muscles.
This includes the glute medius, a smaller glute muscle on the side of your butt that helps with hip stability and balance, and the adductors and abductors, which are the inner and outer thigh muscles, essential for hip function and joint health. Adding hip adductor exercises and hip abductor exercises to your regimen is a great way to ensure no leg muscle is left behind.
5. Lunges increase athleticism.
Let’s start by saying both moves will increase your athleticism. But as the lunge is more dynamic and requires more balance, it’s going to take your plyo box game up a notch. This does come with a slight increase in the risk of injury, more so than a stationary split squat. Choose wisely based on your starting point. This way you can progress with appropriate variations.
BENEFITS OF SPLIT SQUATS
If the back squat is a cool new smartphone, then the split squat is a classic flip phone. Practical, no frills, and it does the trick. In fact, we could say that about the entire squat family. We know they'll get us results, and it's hard not to appreciate that.
Split squat benefits include building muscle mass and balancing the muscle's appearance and performance. The split stance also makes it more stable and easier to perform than the lunge.
Fixing these imbalances will make you less prone to injuries. This is crucial as once you have an injury your body will continue compensating, creating bigger imbalances that take more time to fix if neglected.
BENEFITS OF LUNGES
Lunges, as we mentioned, will be more effective at improving your athleticism and movement. Remember, athleticism includes strength, movement, and agility. You’re getting a ton of bang for your buck with any lunge variation.
They also provide a greater stimulus to the foot and ankle, which we like to think of as the wheels of the car (you aren’t going far if they aren’t working correctly).
And while split squats likely allow you to lift heavier weights, we feel it’s necessary to mention that lunges have great potential for strength and hypertrophy as well. Performing all your lunge reps one side at a time will effectively put more tension on the muscle than alternating sides if hypertrophy is your goal.
Few exercises can increase your functional full-body strength like the lunge. If you want to move, look, and feel like an athlete (and who doesn't want that?), then this type of functional training is for you.
SPLIT SQUAT VARIATIONS
Options and versatility help keep your weight lifting program progressing. Whether you want to emphasize certain muscles, improve your range of motion, or put your coordination to the test, these split squat variations can help.
1. Bulgarian Split Squat:
You'll resume the same split squat position, but for this move, elevate your rear foot onto a bench or box, remaining in a static position the entire time. This allows for a greater range of motion for the front leg and less assistance from the back leg. Be careful if you have tight feet or ankles, as it can be difficult to lay your foot flat in plantar flexion (back foot flat on a bench).
The Bulgarian squat is a great exercise for your posterior chain. But it can cause quad or hip flexor strains, so proceed cautiously. Feel free to utilize barbells, dumbbells, or kettlebells. Look straight ahead to help maintain balance as this is a more advanced exercise and will challenge you.
2. Front Foot Raised Split Squat:
This is the inverse of the Bulgarian split squat. The front foot is elevated this time, allowing your hip flexion to exceed 90 degrees, which is where normal split squats and lunges stop.
This means your quads don’t need as much weight to activate. This can be challenging for people with mobility issues (we suggest testing your mobility to see where you stand) and can be helpful for taller lifters searching for enhanced control and a deeper range of motion with less weight. Any weight options can be added.
LUNGE VARIATIONS
Tired of front lunging? Why not switch to a back lunge, side urge, or curtsy lunge? Or, go crazy and combine them all for an around-the-world lunge, a dynamic movement that will hit all angles of your lower body muscles while keeping your heart rate nice and high.
1. Back lunge:
Back lunges, or reverse lunges, are better for maintaining healthy knees as it keeps your shins more vertical as you step backward and drop down. You will be able to safely add the most weight to this version. Newer to lifting? Try holding some lighter dumbbells. More advanced? Challenge yourself with double kettlebells in the racked position (like a front squat).
To perform this move, simply do the reverse of the front lunge. Take a step backward with one foot, keeping the front foot stationary and firmly planted on the ground. Lower down, and then push through the front leg to bring it back to the starting position.
2. Lateral lunge:
Lateral lunges work in the frontal (side to side) plane. And since sports include all directions of movement, not just straight up and down like most gym lifts, this is a great exercise to include. Rather than step forward, step out to the side about 2 to 3 feet, sitting your hips back to drop into a lunge while keeping your stationary leg straight.
Important muscles in this plane are the adductors and abductors as well as the muscles of the feet responsible for inversion and eversion (these are the muscles that resist a rolled ankle). Less weight is required for these due to their dynamic nature. This is a great example of a leg body weight exercise.
3. Curtsy lunge:
This exercise will also challenge you in a side-to-side movement pattern. This time you’ll take your leg behind and across your body diagonally as you drop down into a lunge.
Curtsy lunges do a great job of targeting the corner of the hip including the glute medius and minimus. If you control the movement, you’ll be able to sculpt your glutes and strengthen the muscles that help stabilize the hip (gluteus minimus exercises are great for building stronger hips).
WHEN TO DO SPLIT SQUATS AND LUNGES?
Bear with us as we answer this question with another question: Why choose one of these exercises when you can easily choose both?
The lunge and split squat are packed with benefits, build muscle mass, and will take your unilateral training to the next level. And while you may not want to do them both on the same leg day session, there are several ways you can make room for both in your workout split.
Programming Split Squats and Lunges:
If you follow a 4-day split with two upper and two lower body days, you can have a workout A and a workout B for both your upper and lower body. It’s a great way to incorporate more exercises and ensure you have variety. Following this logic, you could do split squats for workout A and forward lunges for workout B.
Alternatively, you could follow an 8-12 week program that includes one of these exercises, and then at the end of the program, swap one variation for the other. If you’re having a hard time deciding which to do first, take a look at your current goals, and how you’re measuring your performance.
If your current goal is to improve your agility, start with the forward lunge. If you want to focus on strength, the split squat may be the better option to start. Can’t decide? We refer you to our first suggestion, which is to include both.
When figuring out where to place the split squat and lunge, have them follow your biggest lift of the workout. Your first move should be main compound exercises such as the deadlift or back squat.
After your first big movement (squat or deadlift), you can fit your single-leg exercises in. Remember to choose the variation that works best for your body and fitness level.
Sets and Reps:
Here are our suggestions for programming sets and reps for split squats based on different goals:
- Hypertrophy: 3 sets x 12-15 reps
- Endurance: 3 sets x 15-20 reps
- Accessory strength using it as a second lift: 4 sets x 8-10 reps
- Strength: 5 sets x 4-6 reps
Here are some set/rep options for lunges and their variations. Keep in mind if side-to-side movements are new to you, start with 1-2 sets. Progress to 3 sets and then add weights.
- Hypertrophy: 3 sets x 15 reps per side
- Endurance: 3 sets x 15-20 reps per side
- Strength: 4 sets x 6-8 reps per side
- For the curtsy and side lunges: 3 sets x 10 reps
Split Squat vs Lunge: Which Should You Start With?
Remember, there’s certainly room for both exercises in your leg workouts, but if you’re planning to include one in your current program and the other in a future routine, let these factors help guide you.
Start with the split squat if:
- You have tight or weak feet or ankles.
- You need to correct poor balance.
- You have knee issues.
- You're training for strength.
Start with the lunge if:
- You know you want to move better, are an athlete, or are a little more experienced and want a challenge.
- You want to focus on functional training, or further improve your balance and stability.
- You’re looking for a more advanced move. Make it even harder using the side or curtsy lunges.
Focusing on balancing both sides, improving muscle mass, and taking your athleticism to the next level? Include the forward lunge and split squats in the same program on separate training days.
Each person's anatomy is different, so try multiple variations and see which works for you. Do not be married to one variation of an exercise, and be prepared to swap one out for another as you move through different weight lifting programs, or even try to tackle the oh-so-challenging 6-day split. We promise you can’t go wrong when you have nothing but great options.
Related: 8 Best Kettlebell Lunge Variations
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