How good are lunges compared with squats?

[MightySparrow]

Hi all,

I want to know what you all think of lunges as compared with squats?

I seldom hear people refer to lunges as a vital exercise on par with squats or deadlifts or power cleans. Still, I just started doing lunges more seriously myself, and I find them quite nice and taxing. I can't lift as heavy weights with lunges compared with squats, but I find they hit my lower body in a slightly different way and they also add some extra balance/co-ordination work.

To be more specific about my own needs, I mainly lift weights in order to build strength for boxing and to build general functional strength for every-day life (lifting heavy stuff, hiking in the mountains or whatever). But I'm mostly interested in your general thoughts. Are squats so superior in terms of developing leg strength that you might as well forget about lunges and do some extra squat sets instead?

Or are lunges really kind of a "forgotten" exercise compared with the other big ones like squats, deads, presses, rows, cleans etc?

I'm just asking out of curiosity, but I'd be really interested in hearing about your thoughts on this.

 

[LegioTitan]

Speaking as an Oly guy split squats/lunges/renegade/and various other semi to full unilateral work should be an absolute must within any program, IMO.

Knee health, groin health, and to a lesser degree jerk stability.

For the record though they're just another tool in the tool box not to be prioritized over quality squatting.

 

[General Sherman]

Squats >>>>>> lunges.

If you want to do weighted lunges as an assistance exercise, have at it. There are more effective exercises out there (edit, I guess it would depend on your goals, so I should say that FOR ME, there are more effective exercises).

 

[ripskater]

If you are an athlete, I'm all for being strong in a variety of positions. Lunges are more awkward than having two feet underneath you. Lunges probably hit the glutes a little more than squats if you stride out. I think it can be a good thing.

 

[KnuckleSangwich]

FWIW I haven't done a lunge in a year and half and my squat has gone up +100lbs. So I wouldn't say they are vital to get stronger but as Legio pointed out they are just another tool in the toolbox.

I have essentially "forgotten about the lunge" as I have what I deem to be more important exercises at my disposal (GHR, Good Mornings, Reverse Hypers, Prowler sprints) so I do these. Not everyone has the ability to perform these so lunges would be a good tool for them.

 

[DrBdan]

I wouldn't center a strength routine around lunges like I would squats but as has been said they definitely have their place as assistance.

 

[1standarduser**]

FWIW I haven't done a lunge in a year and half and my squat has gone up +100lbs. So I wouldn't say they are vital to get stronger

Do you feel that if you did single leg squats and lunges only for a year and a half, and gained there, that squats would therefore be a non vital workout?

Single leg work has been shown in pro football players to be more effective in increasing leg strength than any work done with both legs. Not that either exercise is superior, but you can get good gains doing different things. In fact, doing both types is usually recommended for sports.

 

[Tosa]

Lunges can't compare to squats when it comes to building strength. There are other reasons to do them, like Legio said.

Personally I had issues with my hips shifting to the right during squats when fatigued or with near max weights. Including some unilateral work stopped it. They also made me more comfortable with anything unilateral. Plus they stretch out the hips.


Perhaps more interesting, at least to me, would be a comparison of the pros and cons of various choices for unilateral work. My preference is for lunges just because they're so basic.

 

[Tosa]

Single leg work has been shown in pro football players to be more effective in increasing leg strength than any work done with both legs. Not that either exercise is superior, but you can get good gains doing different things. In fact, doing both types is usually recommended for sports.

Shown by who? Are you talking about Mike Boyle?

 

[KnuckleSangwich]

Do you feel that if you did single leg squats and lunges only for a year and a half, and gained there, that squats would therefore be a non vital workout?

Single leg work has been shown in pro football players to be more effective in increasing leg strength than any work done with both legs. Not that either exercise is superior, but you can get good gains doing different things. In fact, doing both types is usually recommended for sports.

I would love to see the study that shows single leg exercises to be more effective than double. I don't think I've ever heard of single leg exercises being preferred over the squat as you suggest.

To answer your question, If I were to do single leg lunges for a year and make gains with those squats would still ABSOLUTELY be a vital portion of my workout. I compete in PLing so the best thing for my squat is to squat more. Not everyone is a PLer I understand this but what I posted is my experience.

Am I saying the lunge doesn't have a place? Absolutely not. Lunges definitely have a place and that place is as assistance as is suggested above.

 

[LegioTitan]

I would love to see the study that shows single leg exercises to be more effective than double. I don't think I've ever heard of single leg exercises being preferred over the squat as you suggest.

To answer your question, If I were to do single leg lunges for a year and make gains with those squats would still ABSOLUTELY be a vital portion of my workout. I compete in PLing so the best thing for my squat is to squat more. Not everyone is a PLer I understand this but what I posted is my experience.

Am I saying the lunge doesn't have a place? Absolutely not. Lunges definitely have a place and that place is as assistance as is suggested above.

Might be talking about that Boyle shenanigans.

 

[ripskater]

The thread starter lifts to be good at boxing, hiking and to lift heavy stuff in everyday life. For boxing and hiking, you don't need to have a massive squat to be great at those two things. For lifting a heavy piece of furniture, squatting will build way more strength than lunges. Some guys are commenting from a sports perspective where big squat strength is not the overriding factor. Other guys are coming from a strongman and powerlifting perspective. And in the latter, squats are gonna be way more important than lunges.

 

[KnuckleSangwich]

Might be talking about that Boyle shenanigans.

Boyle might as well be a forbidden topic along with Matt Furery. I didn't really think my initial post was bashing lunges...I just said I got stronger without them so they might not be vital but they are definitely viable assistance. You can flip the coin and say well if you only lunge and don't squat you'll get stronger too. This is true but the squat has been proven to be the better movement for a variety of different reasons so that should be a staple.

If he actually means Boyle he definitely won't be able to come back with any kind of credible peer reviewed study like I asked for to prove his point.

 

[belph]

This thread is gonna suck.

 

[LegioTitan]

This thread is gonna suck.

Eh it's pretty much over so unless you want to talk about cats or something...

I think we would all agree lunges are a useful tool in any program but do not replace the squat as a primary mover.

 

[NurseKnuckles]

Once again at the end of my day...

I must say though, lunges were always part of my training in track so I have a little more love for them then say KS does, Not say you were bashing them KS, just saying I would be more inclined to include them as an assistance exercise... I think for the most part his question was answered by Legio in the first post so on to hilarity please!

 

[Eric Brown]

Shown by who? Are you talking about Mike Boyle?

Why do you keep doing this to yourself? It only ends in pain.

 

[miaou]

Might be talking about that Boyle shenanigans.

 

[Eric Brown]

Eh it's pretty much over so unless you want to talk about cats or something...

I think we would all agree lunges are a useful tool in any program but do not replace the squat as a primary mover.

Agree.

But if you call them split squats it sounds more manly.

 

[belph]

Eh it's pretty much over so unless you want to talk about cats or something...

I think we would all agree lunges are a useful tool in any program but do not replace the squat as a primary mover.

It should be over. But you know damn well some ass will be in here today or tomorrow.