{"id":237030,"date":"2025-10-19T20:05:07","date_gmt":"2025-10-19T20:05:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/237030\/"},"modified":"2025-10-19T20:05:07","modified_gmt":"2025-10-19T20:05:07","slug":"lunges-or-squats-which-are-better-for-building-your-lower-body","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/237030\/","title":{"rendered":"Lunges or Squats: Which Are Better for Building Your Lower Body?"},"content":{"rendered":"

\u201cThe lunge is a super effective exercise that targets all the major muscle groups of your lower body,\u201d explains Hunter McIntyre<\/a>, HYROX<\/a> world champion & Represent 247<\/a> athlete. McIntyre points to a 2021 study in the Journal of Isokenetic and Exercise Science<\/a> which found that activation of the quadriceps and glutes was generally stronger in the lunge than in back squats.<\/p>\n

\u201cWhen performed correctly, lunges strengthen the quadriceps, hamstrings<\/a>, glutes, and calves, contributing to improved lower body strength and stability,\u201d he says. \u201cAdditionally, because they are iso-lateral\u201d\u2014your feet aren’t in line with each other\u2014\u201clunges engage the core for balance and stability.\u201d<\/p>\n

McIntyre points out another advantage of the lunge: Its versatility. \u201cThey can be modified in numerous ways to suit different fitness levels and goals,\u201d he says. \u201cYou can load them any way you want. Whatever it is, you can go heavy<\/a> and can always just drop what you are holding.\u201d<\/p>\n

Advantage: squats<\/p>\n

\u201cSquats are one of the best exercises for burning calories, preventing injury, strengthening your core and boosting weight loss,\u201d says Simon Cox, trainer and owner of F45 Southend-On-Sea<\/a>. \u201cThey are a great all-round exercise that can be low intensity\u2014so kinder on your knees<\/a> and joints\u2014and you can mix it up with weighted or bodyweight squats, front squats, Sumo<\/a> squats, overhead squats. The list goes on.\u201d<\/p>\n

\u201cSquats are a fundamental compound movement with broad benefits\u2014the OG big daddy lift in the gym since the golden era of bodybuilding<\/a>,\u201d says McIntyre. \u201cBecause of the large weights and total body recruitment, squats elicit an amazing dump of testosterone, IGF-1 and HGH into the bloodstream. A randomized trial from the Neuro Endocrinology Letters<\/a> found that you should target 6-12 sets of at least 6 reps to optimize this.\u201d<\/p>\n

Tips on form<\/p>\n

The benefits for both squats and lunges are huge, but so is the potential for injury. If you suffer from tight hips, both exercises can exacerbate the problem, so warm up properly first. Performed incorrectly, squats can hurt your lower back, too. If you\u2019re at all unsure about your approach, ask a physical trainer to talk you through the movements, beginning with bodyweight variations.<\/p>\n

Here\u2019s how to fine-tune your form if you\u2019ve mostly got it down already.<\/p>\n

The Squat<\/p>\n

\u201cThe perfect squat<\/a> can be hard to master,\u201d says Cox. \u201cTo avoid injury make sure you\u2019re using your legs and not your back! Also, make sure that you\u2019re starting from your hips, not your knees, and that your knees do not cross your toes as you bend. He says to try this:<\/p>\n