Split Squat Vs Lunge Exercise Comparison

 

Split squat vs lunge, both require you to slide your feet with one in front of the other. Even so, there are differences between the two:

Movement

• Split squats have static movements with the feet still on the floor.
• Lunge movements are more dynamic movements on each repetition.

Muscle Activation

• Lunges focus on training the abductors and adductors or the outer and inner thigh muscles.
• Split squats focus on the quads and glutes on the front of the thighs.

 

Here’s how to do these two exercises:

Split Squat:

1. The right leg takes a distance of 3 feet forward to enter the split leg position. The right leg is far enough in front of your body so that your knee does not exceed your toes when you lower yourself.
2. Place your hands on your hips and pull your navel to your spine to engage your core muscles. You may hold weights or dumbbells in both hands.
3. Bend both knees as you slowly lower your body.
4. Keep lowering your body until your right thigh is parallel to the floor; bend your right knee to a 90-degree angle. Then, hover your left knee above the floor, without touching it.
5. Press your right heel and use your left toes to lift your body and then return to the starting position.
6. Lower your body to start the next repetition.
7. Switch legs after completing all repetitions.

 

To know the difference between split squat vs lunge, here are lunge steps:

Lunge

1. Stand and open your feet shoulder-width apart, position both hands on your right and left hips. You are allowed to use dumbbells in both hands.
2. Step forward with a big step and your right foot to take a standing position.
3. Use your core as you bend your knees to a 90-degree angle. Slowly lower your body, making sure your left knee is a few inches above the floor.
4. Press your right foot so that you can make a pushing motion up, step your foot to the right and back to return your posture to the starting position.
5. Repeat using the other side.

 

FAQs of Split Squat Vs Lunge

Do Split Squats and Lunges train the same muscles?

Yes, basically this movement is the same, training the lower muscles.

What is the difference between split squat vs lunge?

It is in the movement, split squats are more static while lunges are more dynamic.

Which muscle groups are trained by Split Squats and Lunges?

Split squats train the front thighs, while lunges train the inner and outer thigh muscles.

How do you avoid the risk of injury from these exercises?

Make proportional and careful movements.