Lunges Vs Squats: What’s A More Reliable Exercise?


“Lunges vs. squats: what's a more reliable exercise?” This is a question that you most probably have asked yourself a hundred times as you embark on your exercise regimen. First, let’s now define each of the terms, so we can differentiate them and find out which one is more reliable.

What are Lunges?

For exercise aficionados, defining the term can be easy, but for those who are new to these exercises, it can be a foreign term. Lunges are exercises in strengthening the legs - specifically the hamstrings and the gluteus muscles. This is done by ‘lunging’your body forward using your legs and torso.

The muscles needed in stabilizing your body as you lunge forward are the gluteus (gluteus medius and gluteus minimus). The inner core muscles are also utilized in maintaining balance as you lunge forward; these are the quadratus lumborum and the internal and external obliques.

What are Squats?

Squat exercises the same muscles, but instead of lunging, you squat. Squatting is lowering your body using your knees, while leaning a bit forward with your hands extended straight before you. It strengthens the inner thighs, calves, hamstrings and the gluteus maximus.

Difference of Squat from Lunges

The difference of these bodybuilding leg exercises is that the lunge exercises uses more the gluteus medius than the squats. Hence, you can conclude that it’s more reliable as an exercise in strengthening your lower body than the squats.

How to Perform Your Squats Properly?

To gain the optimum benefit from these workouts, you have to do them properly. Doing them improperly may also harm your muscles. Therefore, it’s crucial that you should do them the right way. Here are the simple steps you can do.

  1. Position your body by planting your heels firmly on the floor.
  2. Start going down by pushing your hips back.
  3. Your knees must be going outwards as you squat.
  4. Extend your arms forward to help you gain your proper position.
  5. Your knees must be in line with your toes.
  6. You can practice by squatting first on a chair to observe your body position.
  7. Stop pushing down when you can no longer maintain your proper position.
  8. Do 2 sets of the exercise with at least 10 reps per set. You can increase the number as you get used to the activity.

How to Perform Your Lunges Properly?

In the same manner that you have performed your squats, you must also do your lunges properly to benefit from them effectively.

  1. Stand with your back straight and your feet together.
  2. Plant one foot forward firmly as you lower your body.
  3. Ensure that your back is straight and your knee is in line with your toes and heel.
  4. Your thighs should form a right angle with the lower part of your legs.
  5. The other foot should be pushed backward while you’re lowering your body for a lunge. This is to help maintain your body balance. You can use the toes of your back foot to do this.
  6. Do 2 sets of the exercise with at least 10 reps per set. You can increase the number as you get used to the activity.

Lunges vs Squats: What’s the more Reliable Exercise?


Both are reliable lower body strengthening exercises but the lunge has a bit of advantage. Because it activates the inner core muscles more than the squat.

Why You Should Do Both Squats and Lunges?

You should be performing both squats and lunges to maximize the development of your lower body strength. Here are more advantages of doing both squats and lunges.

Advantages of Doing Both Squats and Lunges

1. They increase body endurance

Lower body muscles are vital in prolonging your endurance. When your lower body is weak, you won’t be able to stand for long periods of time and you cannot hold your upper body in position.

2. They increase muscle mass

With increased muscle mass, your upper body would be fully supported. People tend to grow fat usually around the abdominal area. So, even if you’re fat in this portion, you won’t break a bone because you’re firmly supported. Furthermore, as you exercise your lower body, your upper body fat would tend to disappear as well.

3. They increase muscle strength

Together with the increase of muscle mass, you gain strength and endurance. You would certainly be fit to go on hiking trips or go snowboarding and similar sport activities.

4. They develop muscle flexibility

You tend to be more flexible as you gain strength and endurance. Your movements won’t be restricted due to weak muscles. Your knees would be more flexible and ‘well-oiled’ to move freely. Non movement of the knees can cause them to become ‘rusty’ and unyielding.

How Often Should You Exercise?

If you’re a beginner, you can perform squats, at least, twice a week. Avoid doing them on 2 consecutive days to ensure proper muscle care. As you grow accustomed to the exercise, you can proceed to lunges. You may increase the frequency of the exercises to 3 or 4 times per week, as you gradually progress in your body strengthening regimen.


For lower body building or strengthening exercises, both the squats and the lunges are superb workouts. Nevertheless, the lunge has a bit of advantage over the squat because it activates the inner core muscles. Thus, this answers the question: “Lunges vs. squats: what's a more reliable exercise?” However, you cannot do away with any of these two exercises because they are inevitably paired together to bring out your muscle flexibility and strength.


Hello everyone! I’m glad to have you here. I’m a medical technologist by profession. My second love is writing. So, I’m focusing on providing content to help other people with their health problems. I hope I can be of help to you.

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