SQUATS VS LUNGES. WHICH TO DO?
Squats vs. Lunges: Which One Should You Be Doing (and Why)?
When it comes to building strong, functional legs, squats and lunges are two of the best exercises out there. But while they both target the lower body, they’re not exactly interchangeable — and depending on your fitness goals, one might suit you better than the other.
So which should you focus on: squats or lunges? Let’s break it down.
What’s the Difference Between Squats and Lunges?
Both are staples in leg day routines, but here’s how they stack up:
Squats
Balance challenge: Low
Muscle symmetry: Equal effort on both legs
Core activation: Moderate
Lunges
Balance challenge: High
Muscle symmetry: One side at a time
Core activation: High
Squats: The Power Move
Muscles worked: Glutes, quads, hamstrings, calves, core
Squats are a bilateral movement, meaning both legs work together. That makes them perfect for building overall strength and power — the kind you use every time you sit, stand, lift something off the floor, or chase after your kid.
They're also joint-friendly and great for people with knee or balance concerns.
How to do it:
Stand with feet shoulder-width apart and toes slightly turned out. Brace your core, push your hips back like you’re sitting into a chair, and lower down while keeping your chest lifted. Drive through your feet to return to standing.
Pro tip: Start with bodyweight squats. If your form needs help, try elevating your heels or using a chair for support. Keep your knees in line with your toes and avoid rounding your back.
Lunges: The Balance Builder
Muscles worked: Quads, glutes, hamstrings, inner thighs, core
Lunges are a unilateral movement, which means one leg works at a time. That makes them excellent for improving balance, fixing muscle imbalances, and building coordination. Lunges train your body to react, stabilize, and move confidently in real-life situations — from walking uphill to catching yourself if you trip.
How to do it:
Start standing. Step forward or backward with one foot and lower until both knees form 90-degree angles. Keep your chest up, front knee over your ankle, and back knee just above the floor. Push through your front foot to return to standing.
Pro tip: Hold onto a wall or chair if needed. Reverse lunges are often easier on the knees than forward ones. Avoid leaning forward or slamming your back knee down.
Which One’s Better? It Depends on Your Goal.
Goal: Strength
Winner: Squats
Squats let you load more weight and engage more muscle groups at once. For serious strength gains, they’re hard to beat — and easy to scale up with weights, resistance bands, or tempo changes.
Goal: Fat Loss
Winner: Lunges
Lunges demand more stability, coordination, and balance, which boosts your heart rate and calorie burn. Add in movement (like walking or jumping lunges), and they double as cardio.
Goal: Everyday Functionality
Winner: Do both!
Squats mimic everyday movements like sitting and standing. Lunges prepare you for real-world agility like stepping sideways, reaching down, or navigating uneven ground. Combined, they help you move better and stay injury-free.
The Bottom Line
Squats = Strength, joint-friendliness, longevity
Lunges = Balance, coordination, agility
To get the most out of your workouts, include both. If you're just starting out, begin with squats to build a strong foundation. As you get more comfortable, introduce lunges to challenge your stability and activate more muscles.
No gym needed — just your body, a little space, and some consistency. Over time, you’ll move better, feel stronger, and navigate everyday life with confidence.
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