Split Squat vs. Lunge: Which Lower-Body Move Is More Effective

One of the first steps to creating a strength-training workout is deciding which exercises you'll perform. Different exercises target various muscle groups, but there's plenty of overlap between some moves. Split squats and lunges are a great example. These two distinct movements work the same muscle groups.

But important differences can make one exercise more beneficial for your fitness goals than the other. Learning those differences, plus critical benefits, can help you settle the split squat versus lunge debate.

What's the difference between a split squat versus a lunge?

Both exercises require you to stagger your legs with one foot in front of the other. Then, you bend both knees and lower your body toward the floor.

But there are also distinct differences between the two moves, including:

• Movement pattern: Split squats and lunges look similar. But the split squat is a static movement in which your feet stay planted on the floor. The lunge is dynamic because you step forward, backward, or sideways with each rep.

• Muscle activation: Split squats and lunges target the same lower-body muscles. These include the glutes, quadriceps, hamstrings, calves, and hip flexors. But lunges work more of the adductors and abductors (inner and outer thigh muscles). Split squats more so engage the glutes and quads at the front of the thigh.

What's the proper way to do a split squat and a lunge?

Performing each exercise properly will help you reap the benefits and reduce the risk of injury.

How to do a split squat

Here are the steps to perform a split squat:

• Step 1: Step your right foot about 3 feet forward to enter a split-leg stance. Your right foot needs to be far enough in front of your body so that your knee doesn't extend beyond your toes when you drop down.

• Step 2: Place your hands on your hips and draw your belly button toward your spine to engage your core. Advanced exercisers can hold a dumbbell in each hand.

• Step 3: Bend both knees as you slowly lower toward the floor.

• Step 4: Keep lowering until your right thigh is parallel to the floor, your right knee is bent at a 90-degree angle, and your left knee hovers above the floor without touching it. Or, lower down as far as you can comfortably go.

• Step 5: Press through your right heel and the toes on your left foot to raise up and return to the starting position.

• Step 6: Drop down for the next rep.

• Step 7: Complete all reps and then switch legs. Do the same number of reps on each side.

How to do a lunge

Here are the steps to perform a lunge:

• Step 1: Stand with your feet shoulder-width apart and your hands on your hips. Advanced exercisers can hold a dumbbell in each hand.

• Step 2: Take a giant step forward with your right foot to enter a staggered stance.

• Step 3: Engage your core as you bend your knees to a 90-degree angle, slowly lowering your body until your left knee is a few inches above the floor.

• Step 4: Press through your right foot to push up, then step your right foot back to return to the starting position.

• Step 5: Repeat on the other side. Continue switching legs, completing the same number of reps on each side.

What are the benefits of split squats and lunges?

There are several benefits of lunges and split squats. Many of these benefits overlap because the exercises are similar. Here are some of the top reasons to add these exercises to your workout routine.

Split squats and lunges build lower-body strength

Split squats and lunges are great for strengthening the lower body. These compound bodyweight exercises can help you build strength in multiple muscles. They have been shown to activate and strengthen the glutes, hamstrings, and quadriceps.

Split squats and lunges may improve balance

With split squats and lunges, you engage your core to stay stable with a narrow base of support. So they're a great way to improve core strength and work smaller stabilizing muscles in the ankles and hips. And a strong core can help you maintain or improve your balance.

Split squats and lunges can help correct muscle imbalances

Unilateral exercises like split squats and lunges work one leg at a time. In doing so, they can help you identify and correct muscle imbalances between your left and right legs. Fixing muscle imbalances may reduce your risk of injuries and improve functional strength.

Split squats and lunges offer variations for all fitness levels

You can modify split squats and lunges based on your fitness level and goals. Equipment-free, bodyweight split squats and lunges will be easier for beginners. You can add weights as you get stronger. Some variations of each move include:

• Bulgarian split squat

• Front foot elevated split squat

• Walking lunges with twists

• Side lunge

Which is better: A split squat or a lunge?

One exercise isn't necessarily better than the other. So the answer to the split squat versus lunge question depends on your fitness goals.

The split squat may be better if you want to:

• Build muscle, because it's easier to safely add weight in a static position

• Increase muscle power with plyometric exercises like split squat jumps

The lunge may be better if you want to:

• Improve functional strength or balance

• Add a dynamic exercise to your warm-up routine

You can also add both exercises to your strength-training program. If you do, add lunges and split squats to different workouts because they work similar muscle groups.

For example, if you do leg workouts on Mondays and Thursdays, include lunges in your Monday workout and split squats in your Thursday workout. This will allow you to get the benefits of each exercise without overdoing it in a single workout.

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