Split Squat vs Lunge | Which is Better for Building Muscle?

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Split squats and lunges might seem like they have a lot in common, but there are some key differences between the two that we need to be aware of to get the greatest benefit from each movement while also minimizing our risk of injury.
If you're not sure about the difference between a split squat and a lunge, this video is for you.
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TIME STAMPS
0:35 Why you need them in your program
1:10 The main difference between split squats and lunges
1:58 Breaking down the split squat
4:02 Breaking down the lunge
5:10 Forward vs reverse lunge
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.

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Опубликовано:

3 июл 2024

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Комментарии : 47

@trevbarlow9719 3 года назад

Finally I find content which answers my question. I'm searching for a unilateral movement that trains my legs like a main lift. Now I know to go with split squats!

@trainforever1142 3 года назад

Really happy to hear you found the video useful. Thanks for sharing your comment. Good luck with your training!

@Vitamincontrol1 3 года назад

Thanx for the information homie 💪👍

@trainforever1142 3 года назад

Thanks for watching!

@tamilindian570 2 года назад

Well explained, thanks.

@trainforever1142 2 года назад

Appreciate that thank you

@MrYevin 2 года назад

You sir explains very clearly. Both in the video and in comments.

@trainforever1142 2 года назад

Thank you, I appreciate that!

@justalina_S 7 месяцев назад

Thank you for this video, nicely explained

@trainforever1142 7 месяцев назад

Appreciate that. Glad you enjoyed.

@philipcave4303 Год назад

Bulgarian split squats absolutely kill me, it is without doubt the hardest exercise I do and personally I find this exercise far superior to barbell squating.

@MrHernanromero Год назад

I totally agree!!!

@MorethanGUNZ Год назад

Very breakdown

@asprinklingofclouds 9 месяцев назад

Split squats and Bulgarian split squats are great for those of us who have long femurs as many of us find the traditional back squat unproductive. The ability to adjust the stride length of the split squat negates the problem of the long femurs and I find it more effective for leg development than widening the stance in the traditional squat.

@Mr._Fit_Atheist 5 месяцев назад

Most awesome lunge I saw was some guy doing 250lbs forward lunges, ONE leg at a time, 10 reps each, stepping onto a low box. Deep stretch. Executed all 20 reps, bang bang, 1 after another. Of course he had big legs.

@trainforever1142 5 месяцев назад

Dang

@thinkplanetearth2946 9 месяцев назад

You mentioned the additional stress put on the knees when doing a forward lunge. I occasionally, (maybe once a week), like to go up and down the stairs in my building, (16 flights), for time, (say 20 minutes), just to mix up my cardio. I read somewhere that the descending portion of doing this, (going down the stairs), is hard on the knees. I would appreciate your thoughts on this.

@trainforever1142 9 месяцев назад

The eccentric (lowering) contraction of the quads when going down stairs is taxing and can cause quite a bit of soreness in the quads, especially if you're not used to that type or amount of activity. This can be a problem for people with knee issues or knee pain. It's not inherently bad for the knees. One way to manage the stress on the quads is to go up the stairs with speed and power, but to go a bit slower on the way down.

@MichaelOhngren 2 года назад

Hi, I’m doing a legs push pull program and I wonder if you know the best alternative for hypertrophy for single leg presses. I don’t know whether that’s Bulgarian split squats, split squats, walking lunges, reverse lunges, step-ups, pistol squats, etc. Thanks!

@trainforever1142 2 года назад

That's a tricky question to answer. Those are all good exercises and can all be used to drive hypertrophy. I would likely have any two of those in my program at any one time, switching up exercises periodically depending on training phase. I don't use pistol squats very often, everything else is great.

@NickolaiFury 2 года назад

Great video! I usually do walking lunges since my gym has tons of space, is it pretty much the same as the forward and rear stepping lunges you breakdown in the video?

@trainforever1142 2 года назад

Pretty much the same, yes, but not exactly. A walking lunge has a lot in common with a forward lunge. The key difference is that in the forward lunge, you propel yourself back to the starting position, whereas in the walking lunge you step through and forward. This means somewhat a different combination of working muscles but the differences are fairly small.

@S7ilgar Год назад

@@trainforever1142 Seems to me walking lunges are much closer to life & sport situations. For ex, climbing stairs/hill or a footballer extending his leg well forward to catch the ball and propelling his weight forward right after. I would expect better transfer than split squats or static lunges.

@trainforever1142 Год назад

@@S7ilgar Interesting example of the footballer. In that very specific case, if transfer was our goal, I think we would have more success working on speed, acceleration and deceleration rather than any weight room exercise. Depending on the exact task, the mobility component may be specific as well. As for transfer to walking up stairs, step-ups are the best choice. There's nothing wrong with walking lunges, but you usually don't find them in competitive team sport athlete's programs.

@justinabraham7291 10 месяцев назад

@@S7ilgar agree 100%

@harshpanwar5963 3 года назад

Thoughts on Bulgarian split squat compared to the standard split squat?

@trainforever1142 3 года назад

The Bulgarian split squat is a progression from the standard split squat. I would make sure the person had full competency in the split squat before progressing to a Bulgarian. Many people won't progress to a Bulgarian version and that's fine. Even for those lifters who can do a Bulgarian split squat proficiently, I would still program split squats at times throughout the year. Both are excellent exercises with similar but also unique benefits.

@harshpanwar5963 3 года назад

Thank you for the detailed reply

@trainforever1142 3 года назад

@@harshpanwar5963 My pleasure thanks for watching

@MrHernanromero Год назад

That's an excellent explanation, but I have a question: does this mean that these exercises don´t add mass.just strenght and stability?

@trainforever1142 Год назад

That's a great question. Any resistance exercise can help build muscle. Whether or not it will comes down to if the exercise is done with adequate volume and intensity and if the person in question is in a caloric surplus. Both exercises can be a great addition to a hypertrophy focussed program.

@MrHernanromero Год назад

Thank you, I really appreciate your answer

@ibarra905 2 года назад

Thanks. Learned something new today. I was using the step back lunges to stress the glutes. Would a split squat give the same stress? How should i do it if my objective is to stress the glutes more?

@trainforever1142 2 года назад

Not the same, but similar. Both exercise can play a role in a glute-focussed program. The glutes are neat in that they tend to respond quite well to a wide rep range. For example, doing some heavy squats or deadlifts, some moderate rep range hip thrusts, and then some higher rep work on a machine, or a lighter step up. That's just one example - certainly not the be all and end all of glute training. I would use both exercises at various points in the training program. I would also consider step ups. Any exercises put into a program need to be chosen based on various factors like training experience, injuries, movement limitations, etc. Good luck with your training.

@evanwells1941 3 года назад

Would you recommend doing barbell lunges?

@trainforever1142 3 года назад

Barbell lunges are a great way to lunge with heavier loads. Not appropriate for everyone, and best viewed as a progression from dumbbell lunges. Can be a great option in the right context.

@senpaitm8742 3 года назад

Can i replace squats with split squats?

@trainforever1142 3 года назад

Assuming no pain or movement limitations with either movement, I would aim to have both, or variations of each, in a program. If squats are causing problems they should be removed or modified. Split squats provide many of the same, though not all of the same benefits, plus some unique benefits of their own. If someone had to take squats out of their program but could do split squats pain free, it would most likely make sense to keep split squats in the program, and perhaps even make them a point of emphasis, yes. I can't comment if this is a good modification for you or any other individual, but I hope those general guidelines are useful.

@senpaitm8742 3 года назад

@@trainforever1142 ty very much!! My gym on have smith machine (no support for free weight squat) and despite always contracting the core and trying to make a perfect form i got strong hip pain while squatting

@trainforever1142 3 года назад

@@senpaitm8742 If someone has pain during an exercise, it's smart to discontinue that exercise. It doesn't necessarily mean you stop doing it forever. But stop the exercise and work with a professional to address the cause of the pain and plan a return to the exercise. It's also important to know that there are no "must do" exercises, and you can get strong and build a great physique without any one particular movement.

@esmirnalarancuent1743 10 месяцев назад

Can I do split squats and Lunge squat the same day?

@trainforever1142 10 месяцев назад

As long as someone tolerates the volume well and doesn't experience undue pain/soreness, then yes, that can be done. I'd probably load them differently - one heavier one lighter

@code5829 3 года назад

spit squat > lunge

@TheBirdmon17 Год назад

What about step ups?

@trainforever1142 Год назад

They are great

@TheBirdmon17 Год назад

@@trainforever1142 steups using 2 feet going up & down or leaping one leg & swtich with another?

@trainforever1142 Год назад

@@TheBirdmon17 I'm not sure I understand your question, but there are many good variations of step ups. I'm partial to keeping one foot planted on the step and completing all reps on one leg before the other. There are also lots of cool variations more geared towards speed and power. Check out the work of Frans Bosch for some great examples.