What is the difference between a lunge and a split squat

When it comes down to it, both are great for building leg muscle. With very similar movements, it is hard to argue that one will build more muscle than the other. When it comes to the accessory benefits like balance and coordination, the lunge seems to squeeze out in front given that it needs that extra movement to take place. Another great benefit to both is that you can add weight if you no longer feel your bodyweight is enough. Either a dumbbell, kettlebell, or medicine ball will work to progress your gains with that added weight.

When it comes to leg day, finding the right exercises can be challenging and something we all know we need to do. The lunge vs. Look into what you want most out of your workouts and you can honestly put both of these in to really maximize your gains. Be the one people envy, not the other way around. Let us know what you think in the comments below. Home Bodybuilding Lunge Vs. Then, lunge forward and go back to your first position.

This will strengthen your calf muscles significantly. There are multiple ways you can add weight to these exercises. You can hold a weight plate above your head with your hands stretched out, while making sure that you have a firm grip to prevent it from dropping on your head.

Besides, you can use dumbbells to add variation as well — hold dumbbells weighing 5 pounds each by your sides, or hold a kettlebell across your chest with both your hands. Each of these exercises is tailored towards a specific fitness need. If your goal is to improve overall leg strength, as well as improve balance, you should focus on lunges. Whereas split squats are catered toward fitness routines that solely concentrate on quadriceps.

However, if you want to improve the overall lower body strength and performance, include both split squats and lunges in your workout routine. A certified personal trainer, Adnan specialises in weight loss, muscle building, body conditioning, core strengthening and injury rehabilitation.

Adnan comes from a sporting background, where he has played football, badminton, rugby, and swimming all at various levels. Differences between Split Squats and Lunges The main difference between the split squat and lunge is the movement during the exercises.

The Technique Because of the position of the legs, the technique seems very similar. Muscles Worked Although both exercises work similar muscle groups, the way the muscles are affected is the main difference between the two. Benefits of Split Squats Develops Hypertrophy Hypertrophy refers to building muscles which is one of the most prominent effects that can be obtained through the correct performance of split squats.

Improves Flexibility Split squats help the hip flexor muscles to stretch out which not only increases flexibility on the hips but also prevents multiple muscle strains that may lead to back problems or weak posture. Helps Muscle Asymmetry Unilateral exercises such as split squats help to distributing equal amount of strength to both the legs thereby, minimizing imbalances.

Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Please contact the developer of this form processor to improve this message. Even though the server responded OK, it is possible the submission was not processed. Friend's Email Address. Your Name. Your Email Address. Send Email. This article covers five key points for split squats and lunges: Make training safer as the loading grows. Improve the precision of both the loading and tension pattern.

Stay current with the research on bilateral deficit parameters and asymmetry prescription. Know how to apply EMG studies to joint position and muscle recruitment. Expand on lateral motion and how it interacts with research on the sagittal plane.

Safer Lunges and Split Squats Since single leg training has a history of lighter loads and more conservative programming, why the concern? SplitSquats handle overload better than lunges because they are more static and stable, says spikesonly.

Click To Tweet The main difference between split squats and lunges is whether the feet move: this simple statement by Shane Davenport is the heart of this article. I consider lunges supportive exercises and rarely load them, says spikesonly. Click To Tweet Safety matters more when you push an athlete.

Prescribing Loads and Tempos No real rules exist for loading split squats and lunges, but there are practical guidelines about how much to load, the way to progress, and when to speed up and slow down.

Lunges—Front, Side, Walking, and Reverse Reverse and side lunges are great complementary exercises after performing primary lifts. Walking and front lunges are fine if you include hip-dominant movements in training. Load lunges by either adding weight or adding sets, not adding complexity. Dumbbells, kettlebells, and heavy weight vests are good for moderate loading.

Split Squats Including Lateral Variations Load sagittal plane split squats in the traditional strength ranges. Lateral options should be near bodyweight for higher rep ranges but still remain in the single digits. Isometric variations are great as long as athletes perform them with maximal effort. Flywheel and other eccentric enhancers overload the legs and hips well. Bilateral Deficit and Unilateral Symmetry Two primary questions coaches have with single leg exercises are how much one can load and what is required when one spots an imbalance.

With single leg exercises, strain on the body is more complex than the weight on the bar shows, says spikesonly. Balancing Asymmetries Now for asymmetry. Lateral Motion: Lateral Squats and Side Lunges The lateral movement exercises are less researched than sagittal plane motions, and this needs to change. We need to improve lateral lifting beyond adding a few exercises at the end of a workout, says spikesonly. Click To Tweet Overall, we need to improve lateral lifting beyond adding a few exercises at the end of a workout.

Beyond Split Squats and Lunges If you want to make a difference, you have to know the difference between great coaching and master coaching. Share Tweet LinkedIn Email. Login Comment. Carl Valle Coach Valle has coached Track and Field at every level, from high school to the Olympic level in the sprints and hurdles. Comments Nice article Carl. Simon, I am will ask a few cycling specialists. Nick, I think the key with lunges is that they are faster and locomotive, and your ideas about longer contraction times with oscillations are perfect for split squats or static foot position lunges..

Leave a Reply Cancel reply Your email address will not be published. Facebook Instagram Twitter YouTube. The difference is this: For the split squat, you position your feet far apart, and squat down with your feet remaining in their original stance. With the lunge, you stand with your feet shoulder-width apart, and lunge forward with first one foot and then the other.

The front lunge targets your glutes primarily, followed by your quads, adductors inner thighs and calf muscles. As a body-weight exercise, you can perform reverse, side and walking lunges as well as the basic front lunge. The lunge is more intense than split squats, according to the online fitness site ExRx. You work the same muscles in the split squat, but with a different emphasis.

The quads become primary here, while the glutes become secondary.