Lunges vs. Split Squats: Key Differences

What makes these two exercises different, and how can they both benefit you

As if leg day wasn’t already difficult enough, seeing exercises like lunges and split squats will certainly make a long day seem longer and the DOMS you feel more intense before you even begin. If you’re new to training or don’t have enough experience with these two exercises, you may think they are one in the same. 

They are both unilateral and neither are easy, but they are actually two completely different lifts with different benefits. So, which one is best for you and your personal goals? This guide should help you understand each better so you can apply one or the other (or both if you’re really hardcore) into your training program with confidence. 

Key Differences Between Lunges and Split Squats 

If you’re watching someone do lunges or split squat, then you’ve seen them holding the weight, going into a staggered stance, and lowering a knee down to the floor and standing again. Despite the optics of watching two people do one or the other movement, they are not doing the same thing, and either movement is more challenging than it may look. 

Form

The lunge is a dynamic exercise. In other words, one foot is moving either front or back, then the knee is bent to perform the movement. After the lifter goes down, then back up, they return to the starting position. They can either repeat with the same foot or switch feet for each rep, depending on their personal preference. The moving leg is the one doing the majority of the work while the other is providing support and balance. Studies have concluded that using a longer stride or step will result in more muscle activity than short strides. (1)

The split squat is a static exercise, meaning the feet stay in the same position throughout the set until all reps are completed. You then switch feet and repeat. This means the foot out in front is doing the work. Legs can be alternated here, but it would only take more time without providing much benefit.

Muscle Benefits

The lunge is going to require more muscle activation between the two exercises. Doing a proper lunge will require the full lower body, core, adductors, abductors, and hip flexors to be a part of the exercise. Even the calves will have a supporting role here. 

The split squat will also target the lower body and core to an extent, but the primary movers here are the quadriceps and the glutes. Since the lifter stays in the same position, the posterior chain won’t be as involved. While the hamstrings are not a primary target, they are more active with split squats than the traditional back squat. (2)

How to Do Lunges

There are multiple versions of a lunge, including forward, backwards, side lunges, and even walking lunges. Most beginners and athletes training in limited spaces will opt for a simple version, which is why the forward lunge is being shared here. However, if you have knee issues and don’t have access to knee sleeves, you may want to do the reverse version.

To do the forward lunge, stand tall with shoulder blades together while holding a dumbbell in each hand. Lunge forward by placing one foot out in front of you onto the floor, then squat down until your back knee is close to the floor. However, don’t let the knee touch. Your back heel should be raised while the ball of the foot is firm on the floor. Push off the sole of the front foot to return to the standing position. Repeat with the same leg or alternate legs until you’ve done the same reps with both.

When doing the reverse lunge, take the working foot and place it behind you as far as you comfortably can. Once your toes are on the floor, bend both knees and squat down as you would the forward lunge. Try to keep the core engaged and upper body vertical. Once you’ve squatted down until the back knee is near the floor, return to the starting position.

How to Do Split Squats

The split squat’s starting position is not much different than the lunges. It’s just the movement and execution that differs. The guidance below is for a basic split squat.

Stand tall with a dumbbell in each hand with shoulder blades together. Take one leg and step forward. Stay in this position while keeping the core tight and upper body vertical. Lower yourself down until your back knee touches the floor or comes very close. Stand back up to the starting position. Repeat for the desired reps, then switch feet and repeat the process.

There is a more advanced version of this exercise you may have seen called the Bulgarian Split Squat, where the non-working foot is elevated behind the lifter on a surface like a bench or chair. Beginners may want to avoid this movement until they see progress with the traditional version. Intermediate and advanced lifters should still proceed with caution and use lighter weight or even bodyweight until they feel comfortable.

While holding a weight or pair of weights, place your non-working foot so the top of the foot is resting on the bench or seat behind you so you can remain stable. Once you feel balanced, perform the split squat exercise as you normally would. Once you finish all reps on one side, switch to the other and repeat.

There is another variation with the back leg being connected to a suspension strap with the goal being to make it more challenging to remain stable, However, there has been no greater increase in quadriceps activation by doing this. (3)

Performance Benefits of Each

As is the case with any two exercises being compared, each will prove to be superior to the other in different ways.

Muscular endurance will be more challenged with lunges due to the consistent movement and extra emphasis on reestablishing stability. This is also going to increase blood flow and possibly raise the heart rate. The lifter doing lunges will also likely not be trying to do heavier weights due to the motion. That does not mean you won’t be able to build muscle in the hamstrings and glutes with lunges. It is certainly possible and even probable in some cases.

Conversely, lifters that want to get stronger and achieve hypertrophy for their quadriceps will want to use heavier weight and be able to maintain a stationary position. It will also be a superior choice for power and strength athletes.

For bodybuilders and physique athletes, using either exercise will help promote shape and symmetry because you can work the side that is “weaker” more than the other to promote proportion. This would also apply for an athlete that found one leg is not as strong as the other.

A bonus benefit to both exercises is that you don’t need much to perform them. Neither requires the use of a machine, and as long as you have open space and some form of resistance, you can easily implement them into your training.

Which Should You Choose?

Athletes that have to move around frequently in quick or explosive manners will benefit from the lunge. Conversely, athletes wanting to improve static power and even jumping ability would be wise to doing split squats. Many strength coaches that want athletes to improve their performance  want the athlete to be versatile and balanced, which is why both are incorporated into training programs. 

Beginners that have no underlying knee or hip issues can use either to help them improve lower body development. Starting with split squats would be optimal until you feel more confident in your balance and strength to support yourself and the weight you want to use. New lifters can use just their bodyweight for lunges in any direction until they feel it is no longer a challenge. Then, they could use dumbbells, kettlebells, or even a weighted vest to increase the weight and challenge the muscles appropriately.

Can You Do Both?

There is no hard rule that you have to choose one or the other. Both exercises can serve lifters very well when it comes to overall lower body development and performance. The key would be to choose how to work them into your routine wisely. 

Beginners and intermediate lifters may want to alternate them with each lower body workout so they aren’t doing both at the same time but see benefits from each as they go along. 

Advanced trainees can pair lunges or split squats with an isometric exercise to maximize intensity without committing much more time in the weight room. Examples of this may include split squats with wall sits or lunges with a calf raise hold.

Extra Tips

If you have knee or joint issues, consult with a doctor or trainer before trying to work either of these exercises into your plan. Joint supplementation can also help improve recovery so you can continue to train and reap the benefits without doing more damage.

Knee sleeves can also help you perform either the lunge or split squat properly. Extra warmups both with and without sleeves would be wise to do. The sleeves may slightly alter the impact on the working muscles, but the benefits will still be enough to use them. Wearing a weight belt will also be beneficial if you’re concerned about your stability or have lower back issues. 

Common Mistakes and Injury Considerations

There is always the temptation to go above and beyond, but in some cases the risk is not worth the reward, and that applies to both lunges and split squats. One common error is overstretching the step that is taken for either exercise. You should be able to split your stance so that you maintain balance. The goal is to work the targeted muscles, not maximize flexibility. If you want to work on flexibility, work on these stretches separate from the weighted workouts. 

Moving through the motions quickly is also not advised. Unilateral leg movements such as lunges or split squats should be performed under control at all times. Take two to three seconds for the eccentric (lowering), pause briefly, then take one to two seconds for the concentric (lifting) portion of each rep. 

Using lighter weights is also beneficial. It’s not very likely that you will enter a one rep max split squat or lunge competition. Slower and controlled reps with lighter weights is optimal for both exercises.

When it comes to the weight itself, dumbbells or kettlebells are best since they will be at your sides and can be dropped. A loaded barbell on the shoulders requires extra energy to lift it up and over into position. It would also be harder to de-load if you get compromised before the end of a set.

Conclusion

A quality leg day workout will not be easy, but it will be worth the investment in time and energy when done properly. Using exercises such as lunges, split squats, or both will yield positive results in hypertrophy, coordination, endurance, shape, and strength so that the results stay with you long after the sets are over. They may appear intimidating on paper or on video, but practice and safe approaches will help lifters apply them effectively and with decreased risks of injury. In short, they are worth adding into a training program for a lifter of any level or discipline.

REFERENCES

1. Effects of Step Length and Stride Variation During Forward Lunges on Lower-Extremity Muscle Activity. Rafael F Escamilla 1, Irwin S Thompson 1, Robert Asuncion 1, Jacqueline Bravo 1, Tiffany Chang 1, Taylor Fournier 1, Hannah Garcia 1, Emily Hockenbery 1, Kyle Nagasawa 1, Joan Ozor 1, Hannah Snoeberger 1, Kevin E Wilk 2, Mario Bizzini 3

2. Muscle Forces During the Squat, Split Squat, and Step-Up Across a Range of External Loads in College-Aged Men. Kristof Kipp 1, Hoon Kim 1, William I Wolf 2

3. Muscle activity of Bulgarian squat. Effects of additional vibration, suspension and unstable surface. Joan Aguilera-Castells 1,#, Bernat Buscà 1,*,#, Jose Morales 1,‡, Mònica Solana-Tramunt 1,‡, Azahara Fort-Vanmeerhaeghe 1,2,‡, Fernando Rey-Abella 2,‡, Jaume Bantulà 1,‡, Javier Peña 3,#