Lunges vs. Squats: Which Exercise is More Effective?

Both lunges and squats are highly effective lower body exercises, but experts suggest they offer distinct advantages depending on fitness goals.

According to Hunter McIntyre, a HYROX world champion and Represent 247 athlete, lunges are particularly effective at targeting major lower body muscle groups. A 2021 study in the Journal of Isokenetic and Exercise Science found that quadriceps and glute activation was generally stronger during lunges compared to back squats. “When performed correctly, lunges strengthen the quadriceps, hamstrings, glutes, and calves, contributing to improved lower body strength and stability,” McIntyre says. “Additionally, because they are iso-lateral—your feet aren’t in line with each other—lunges engage the core for balance and stability.”

Squats, however, offer a different set of benefits. Simon Cox, trainer and owner of F45 Southend-On-Sea, states, “Squats are one of the best exercises for burning calories, preventing injury, strengthening your core and boosting weight loss.” He adds that squats are versatile, offering variations like weighted squats, front squats, and Sumo squats. McIntyre further explains that squats, due to their compound nature and potential for heavy lifting, can significantly impact hormone levels. “Because of the large weights and total body recruitment, squats elicit an amazing dump of testosterone, IGF-1 and HGH into the bloodstream,” he said, referencing a trial from Neuro Endocrinology Letters which suggested 6-12 sets of at least 6 reps to optimize this effect. Understanding these differences is crucial as more people seek efficient and effective workout routines.

Both exercises require proper form to avoid injury; tight hips can exacerbate problems with either, and incorrect squat form can strain the lower back. Experts recommend warming up thoroughly and consulting a physical trainer, especially when beginning with bodyweight variations. Cox advises focusing on using legs, initiating movement from the hips, and preventing knees from crossing toes during squats.

Fitness professionals recommend prioritizing proper technique and individual needs when choosing between lunges and squats, and suggest incorporating both into a well-rounded fitness plan. Officials encourage individuals to seek guidance from qualified trainers to ensure safe and effective exercise practices.