Squats Versus Lunges

Different tools

A squat lets you use more load and practice a pattern you will see in sports and in picking up real objects. A reverse lunge or Bulgarian split squat shows you the side that has been hitching a ride.

If squats bother a knee or a back and lunges do not, train the one you can do well while you sort out the other with a qualified coach. Do not collect pain to stay loyal to an exercise.

An easy pairing

One squat pattern and one single-leg pattern in the same week is enough. No Half-Assed Leg Day already does this. Home trainees can pair a bodyweight squat with a supported split squat and call it a plan.