Squat vs Lunge:
Why you need to train both
I recently finished a 50 squat per day for 5-day challenge in the Healthy Cheerleading Facebook group. I started the week before talking about ways to improve squat technique and then the challenge consisted of 50 body weight squats through the 5 days. At the end, I was proposed the questions as to what is the difference between a squat and a lunge? And do we need to do both if they work the same thing? I would argue that although they work the same muscle groups, they do so in different ways, and therefore both are equally important. If you are short on time, choosing one is ok, but if you are an athlete (aka someone who moves), it’s important to incorporate both (as well as a hip hinge pattern) into a well-rounded strength and conditioning program. Of course, there are some prerequisites for both, that are important to consider as you develop your training program.
Both squats and lunges are fundamental movement patterns that we do every day. Moving from sit to stand is a squat pattern. Getting up and down from the floor requires a lunge pattern, or if you are not doing that regularly, one can argue that walking has components of a lunge pattern too. Both squats and lunges will work the entire lower body and core. A lunge pattern requires a bit more stability in the glute medius and quadratus lumborum to keep the pelvis level, than the squat because it is a transitional movement pattern where you shift from one foot to the other. For both, you need sufficient ankle, hip and thoracic (upper back) mobility to perform correctly. If we move too much in these areas, we may lose stability and form. If we are stiff and don’t move enough through these joints, we may compensate with excess knee or lumbar (low back) movement.
The difference, and why we need to work both is in the stability and motor control that each movement allows.
A squat pattern is one of our first developmental patterns that occurs as we learn to walk. We first roll, then press up to quadruped (hands and knees), start to rock and crawl, then come to our heels. If you’ve ever watched a baby who is starting to pull to stand, they will inevitably let go of the surface they’ve held onto and settle down into a full deep squat. This position at the bottom of the squat is much easier to control than in standing at first for them. And the mobility of a full squat is something we lose as we age. Training the full squat pattern will help improve that mobility and will build symmetrical strength that allows us to stand in place on 2 feet. Of course, to do this effectively one may need to break down the squat and work up to improving what is missing so that it can be done with good form (top of thigh to parallel, chest upright with ribs down and chin tucked, neck long). Being able to squat is a precursor to any jumping.
The lunge pattern is important in training deceleration of movement. This is important for any activity that requires you to land (a jump; go downstairs; step off a curb or walk down a ramp), stop, or change direction. Training a lunge can help develop single leg strength which a squat cannot do. Lunging will help to develop coordination of movement, challenging both the brain and the body to make the movement happen. This can help improve balance and weight shift needed for any upright activity.
Some will argue that being able to lunge is a precursor to a squat because you need to develop the hip and ankle mobility and control first. I think both are important and it will depend on your own mobility and stability that will determine which area you need to focus on first. I also know from experience that if your big toe mobility is limited, you will have trouble executing a lunge, vs if your ankle mobility is limited you may have more trouble with a squat. Finding what is missing and working drills to improve them will not only help you perform the motions more effectively and safely, but it will feel better too.
The bottom line: training both squatting and lunging and learning to do them both correctly, without compensation and/or pain is important. There are many exercises that can help to train these and seeking help to find out what is best for you would be beneficial. In addition, I would encourage a true single leg squat as well as lateral or rotational lunges to include all of our normal movement patterns. This doesn’t mean we add a ton of exercises into our loaded strength routine, but perhaps we include some into a warmup routine or a conditioning routine. The key is to get a variety of movement into your day and explore the movement when you are able to assure you are able to access full mobility without pain and with good mechanics. If you do this, I expect you will feel stronger, move easier and will feel more balanced overall.