Split Squat vs Lunge: Which is Better for Gaining Size and Strength?

Ask the world's strongest man what the best leg workout is for building strength and balance and they'll probably tell you you need barbell back squats and deadlifts. But if you ask someone like Ben Patrick, the Knees Over Toes Guy, he'll point to the split squat. While back squats help develop brute strength, there's something to be said for a functional workout that focuses on longevity and quality of movement. In light of this, we focus on the benefits of lunge exercises and highlight the differences between split squats and lunges and Bulgarian split squats and lunges; riffs on a basic movement.

For beginner athletes, split squats can help build core strength, coordination, and balance before moving on to more intense variations such as reverse lunges and walking lunges, which are more challenging and dynamic, requiring more balance and coordination. From here you can progress to Bulgarian split squats. This step-by-step approach builds stronger legs and creates a solid foundation for more advanced, goal-specific training.

Below we'll show you how to perform each with perfect form and unique benefits. Finally, you will learn the difference between split squats and lunges and the difference between Bulgarian split squats and lunges; how to incorporate these leg day basics into your workouts; and learn advanced moves types.

Split Squat vs Lunge

Split squats and lunges may look similar; Both use a split stance, working one leg at a time while emphasizing the glutes, quads, hamstrings, and even some core stability. However, the main differences affect how they load your muscles, joint stability, and overall exercise outcome.

Split squats keep your feet stationary while lunges allow you to step forward or backward, allowing for dynamic movement that requires more balance and control. When comparing split squats to lunges, lunges offer a functional approach to lower body training, while split squats focus on isolated strength and stability.

As mentioned, the move is more dynamic. Typically you will step forward (or backward) with each repetition, adding movement to the lower body as you balance with each step, training balance and control. The moves are versatile; There are variations such as walking lunges, reverse lunges, or side lunges, and each offers unique benefits and muscle emphasis.

Choosing between these exercises often depends on your fitness goals. Want to isolate muscles with control? Split squats are your friend. Want to train for strength and better coordination? Lungs can offer this dynamic advantage. Read on to learn how to lunge and master split squat form.

Split Squat

Split Squat

Beth Bischoff

How To

  1. To start, hold a dumbbell in each hand with your left foot behind you so you're in a staggered stance.
  2. Bend both knees to perform a lunge; They should make a 90 degree angle.
  3. Step through your feet to stand up.
  4. This is 1 rep.

Pro Tip

Keep your feet forward and focus on moving straight up and down.

Move

Walking Lunge

Beth Bischoff

Lunge exercises add dynamic movement, giving you a great option to develop balance and coordination as well as strength.

How To

  1. Start by standing upright with your feet hip-width apart and your arms relaxed at your sides.
  2. Step forward with one foot and bend both knees to lower your back knee toward the floor.
  3. Aim for a 90-degree angle on both knees, keeping your front knee in line with your ankle.
  4. To avoid leaning forward, keep your torso upright and engage your core.
  5. Push through your front heel to rise and return your stepping leg to the starting position.
  6. This is 1 rep.
  7. Switch legs with each step for a forward lunge or step back for a reverse lunge.

Pro Tip

Try walking lunges for a complete lower body workout, or reverse lunges for less knee stress and more focus on balance with hip-focused strength.

Bulgarian Split Squat vs Lunge

If you want even more intense activation of your glutes, quadriceps, and hamstrings, lift your back foot to do a Bulgarian split squat. This version not only works the muscles in question more, but also involves an additional stability issue.

Bulgarian Split Squat

Bulgarian split squat muscles worked: quads, glutes, hamstrings, calves, core.

James Michelfelder

How To

  1. To start, position yourself in a staggered stance with one foot in front and the other behind.
  2. Engage your core to keep your torso upright and maintain balance.
  3. Lower yourself by bending both knees and lowering your back knee straight toward the floor at a 90-degree angle.
  4. Focus your weight on the front heel, engaging your quads and glutes.
  5. Pause briefly at the bottom, then push through the front heel to return to the start.
  6. This is 1 rep.

Related: Push, Pull, Leg Program: Simple Regime to Build Muscle

Benefits of Split Squat

Split squats are a great tool for strengthening your leg and glute muscles, especially when you want a controlled, steady movement.

Isolated Leg Strength

Because the split squat is stationary, it emphasizes strength in a stable position and allows you to target the quadriceps and glutes without needing as much coordination or balance as in the lunge.

Advanced Muscle Activation

Variations such as the Bulgarian split squat add resistance by significantly activating the glutes, hamstrings, and quads, especially with the foot elevated. It is an excellent way for hypertrophy.

Less Strain on the Knees

With controlled movement and a focus on form, split squats are easier on the knees than lunges, making them safer for people with knee tenderness.

Improved Mobility and Flexibility

Deep stretching in the hip flexor portion of your rear leg increases hip mobility, making the split squat an excellent choice for increasing flexibility in your lower body.

Related: Master the 5×5 Workout to Build Strength, Muscle, and Power

Benefits of the Lungs

Lunge exercises are one of the best movements for building functional strength. It exercises the hip muscles, quadriceps muscles, hamstring muscles and core while providing balance and coordination training. Variations such as reverse lunges allow for reduced forward knee tension, making them ideal for those with knee tenderness, while walking lunges improve whole-body conditioning.

Lunges are more dynamic than split squats because they require not only balance but also coordination with muscle groups in your legs, glutes, and core.

Increased Functional Strength

Lunges mimic everyday movements, such as climbing stairs or rising from a sitting position, making them a highly functional exercise that increases daily strength.

Coordination and Balance

The forward or backward movement of the lungs activates the stabilizer muscles and core, training you to control your balance and coordination with each step.

Miscellaneous Changes

With options like walking, reverse, or side lunge, you can adjust this move to target different muscles or fit a variety of exercise goals. Reverse lunges are especially beneficial for those with knee concerns because they reduce forward knee stress.

Cardio Conditioning

Lunges done in a series or circuit can increase your heart rate and serve as a cardio component while strengthening your lower body.

Improved Power

Lunges to quickly progress through the concentric phase (the contraction of your muscles as you ascend) will increase lower body strength.

Related: The 15 Best Lunge Variations to Build Muscular Legs

Main Takeaways

Split squats and lunges both offer unique benefits, but which one you choose needs to be aligned with your specific goals. Split squats (especially the Bulgarian split squat) are invaluable for isolated strength and control. Lunges, on the other hand, are great for dynamic balance and functional strength. If you want a leg workout that targets balance, mobility, and strength, integrating both exercises into your routine is the best option.

Split Squat Types

Whether you're looking to bulk up your legs, improve your balance, or get a full lower body workout, split squats can take your workout to the next level. As you progress, try these advanced split squat variations.

ATG Split Squat

ATG Split Squat

Forrest Conner

How To

  1. To begin, place your left foot on a wedge above the weight plate and step your right foot back into an exaggerated split-squat position with heel lifted.
  2. Keep your chest tall and back straight as you bend your left knee to lower into a deep squat position.
  3. This is 1 rep.
  4. Perform all reps on one side, then switch.

Swiss Ball Split Squat

Swiss Ball Split Squat

Justin Steele

How To

  1. Hold a light (15 to 20-pound) kettlebell under your chin.
  2. Start in a split squat position, left foot behind and top of foot on stability ball, right foot forward, with a slight bend in right knee.
  3. Keeping your chest high, lower your left knee toward the floor, then reverse for one rep.
  4. Perform all reps with the right foot on the ball, then switch sides.

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