Split Squat Vs Lunge | Differences and Which Is Best for Your Goals

The split squat and lunge are both lower body staples in most workout programs. If your goal is building lower body strength, size, and power then there’s a good chance you’re regularly split squatting or lunging.

As a coach, I love split squats and lunges because there’s so much variety that comes along with them. If you’ve ever wondered what the differences are between lunges versus split squats and how to use them efficiently, then this article is for you.

In my split squats versus lunges breakdown, I’ll cover the differences to know between these exercises, the muscles they train, and how to use variations properly.

Split squats involve performing a single-leg squat without the feet moving while lunges are more dynamic and involve a step. Both of these exercises can be fantastic for building strength and packing on lower body mass.

Lunges Versus Split Squat Differences

In this article, I’ll cover different split squats and lunge variations, but for this differences section, I’m going to be comparing the traditional split squat and lunge from an overview context.

Difference 1: Movement Execution

The first and biggest difference between split squats and lunges is how you’ll execute each exercise. In the split squat, regardless of the variation you’re using, the feet will remain static and in one position throughout the entirety of your set.

With lunges, regardless of the variation you’re using, the feet will be moving each rep. For example, you’ll either be stepping forward, backward, laterally, or walking when performing lunges and the feet will be moving.

When in doubt, remember that the split squat involves static and anchored feet while the lunge will be more dynamic and involve some variation of a step.

Difference 2: Balance and Coordination Demands

The second difference to keep in mind between the lunge versus split squat is the balance and coordination demands each exercise will require. Since one exercise is static and the other is dynamic this will change baseline exercise requirements.

The split squat will typically require less of a balance requirement compared to a lunge. With lunges, regardless of the variation, reps can and typically differ slightly throughout sets based on things like changes in stride length when fatigue sets in.

There’s also a deceleration component in lunges that differs them from split squats regarding their coordination and balance requirements.

For example, you’ll have to slow your body weight down at a different rate through the eccentric or lowering portion of reps when performing lunges. Changes and minor discrepancies in form throughout reps can also shift the deceleration component.

In split squats, deceleration will remain relatively static and consistent since there’s less of a dynamic component to this exercise and its variants.

Another thing to keep in mind, which extends off of deceleration, is that split squats and lunges will typically have different rates of momentum used and required during sets and reps.

Difference 3: Who Each Can Be Best For

While there is a lot of nuance to programming split squats versus lunges, one difference to keep in mind when using these exercises is that one typically requires a little less skill than the other.

Generally speaking, the traditional split squat will be the most beginner-friendly option among these two exercises especially if the goal is teaching someone how to perform single-leg squats and exercises.

Lunges can also be great for beginners, but if the goal is teaching single-leg squat mechanics, then a split squat will usually be your best bet as it’s easier to teach, control, and add constraints to.

For example, you can have a beginner or an older client perform a split squat while holding onto a wall for additional stability support. This difference can make the split squat a little more beginner-friendly than the lunge, and obviously, context is always needed here.

Over the course of my coaching career below is how I’d rank split squats versus lunges in the context of their skill level from easy to more difficult.

Split Squat Flow Easy to Hard: Traditional split squat, front-foot elevated split squat, rear-foot/Bulgarian split squat
Lunge Flow Easy to Hard: Reverse lunge, forward lunge, walking lunge (non-continuous), lateral lunge, continuous walking lunge.

Note, there can be some discrepancies above with how certain lifters and athletes interpret the “easiness” of each exercise. This can be based on a multitude of factors like training history, mobility levels, training age, and much more.

Lunge Versus Split Squat Muscles Worked

The muscles worked with split squats versus lunges will vary depending on the variation that you’re performing. Below I’ll provide an overview of different split squat and lunge variations along with the muscles each works.