A lunge targets the glut max with the synergists (hep with the movement) being the quads, adductor magnus and soleus. The hamstrings are dynamic stabilisers as they are the opposite muscle group to the quads.

The squat works the same muscles as above but is a totally different movement pattern. While the squat is an extension exercise with both feet firmly on the floor, the lunge is a stepping movement so the base of support changes from the initiation of the movment to the mid stance to end phase. The centre of gravity is harder to control on the lunge than the squat as you are moving away from the trail leg so ever changing - very similar to gait (walking, runnig etc). This is a good exercise to do to help improve the strength of gait movements. It is also an alternative to develop the muscles above without having spinal compression on a bar across the shoulders. Holding weights in the hand lowers the CofG making it easier to balance.

Squats again are a major movement pattern that needs to be strengthened. The reason we have big bum muscles (Gluts) is we stand upright on two feet unlike the four legged animals who have tiny glut max compared to us. This muscle needs to be a part of the brains programme for squatting rather than the lower back muscles which many of us try to use to complete the same movement.

Most activites during our daily routine require to some extent the use of both movements and again on the athletic arena. It is the movement that is more important than the actual muscles being targeted. The brain will not remember a muscle but the movement which the muscle is involved in. It is important to train both as they are both fundamental movements for a dipedal (two legged) walking creature

Dear Dr. Sunshine

Squats vs Lunges

It is squats that is a superior exercise, generates more useful gains and importantly is by far, technically safer. The travel of the feet in lunges doesn't lend its self to using big poundage unlike squats. With squats the direct line of force is through the centre line of the bar and matches the centre line of the ankle. The descent in squats, viewed from the side is a straight line descent. In lunges, although working across gravity, it throws up too many unsafe variables that lead to this exercise not being as suitable than squats.

I never teach lunges as I regard them as an unsafe exercise. However you do see numerous people still doing it. The factor that people will tend to do this exercise to excessive depth putting severe pressure and shearing forces through the knees makes this exercise an accident waiting to happen. Not perhaps now but certainly later.

George Laird

University of Glasgow

I have to slgtly disagree with the statement that squats are a superior exercise than a lunge. It is like saying seated rows are better than bent over rows. Just becasue you can shift more weight with one than the other doesn't mean a thing. If you are working movements that are at similar intensities such as 6-8RM, then the muscles will still be under the same stress but just in a different movement pattern.

To exclude a lunge saying an accident is waiting to happen again is not totally founded. Shear forces at the knee are great at the knee in the lunge as they are in the squat. Just walking places upto 1.5 - 2 times body weight stress on the lower limbs with sprinting being upto 12 times body weight stress through the joints. Theses are greater forces than a controlled lunge across the knee but are safe for us to complete.

Shear forces at the elbow are also large while performing the bench press but we still complete the exercise safely. I know the elbow joints are mechanically different but the forces are still present. All movements will place stress and strain around the joint which is why we weight train so that the joints are able to deal with these more effiecently and without causing injury when this movement is required in which ever task is asked from us.

The lunge has its place in any controlled training programme. Lifts such as the snatch of clean and jerk will require good glut max strength in a similar movement pattern as the lunge if the performer uses the split stance on the lift. The lunge is an excellent auxillary lift to help develop technique and strength in the aerly phases of the periodized year.

As a trainer, I would prefer to teach the movment correctly rather than allow a client attempt it without instruction.

thank you both for the replies. much appreciated! i do these exercises on alternate days...

dr sunshine

I agree with George Laird ... lunges are a injury waiting to happen. Most of the people I've seen using lunges in training have ended up injured. The small gains by using them are far out weighted by the high risk of getting injured. Squats are far safer even with weights.and are just as effective.

I understand why yoy believe lunges to cause injuries, but I have yet to have an injured client. You do need a large strength base to perform the exercise and make sure there are no injury problems at knees, hips and ankles (as you would for a squat). The lunge is not for everyone but I don't think it is an injury waiting to happen if properly instructed and supervised. People I know/seen with injuries with lunges are the ones who have poor technique.

The bench press could be classed as an injury waiting to happen with guy lowering the bar to the chest over stretching the joint capsule of the shoulder. But we still insist on training with it but the guys who have no injuruies are the ones who have proper instruction and technique. Old school trainers and weight lifters almost measure your manhood from the bench press. These are the guys and girls who have injuries.

Squats are more effective for hypertrophy but again as an athlete, you are not training the muscle, you are training the movement. The squat is fundamental in most programmes but the lunge is just as important.

If you can get hold of them, have a look at 'Movement that Matters' by Paul Chek and 'Athletic Body in Balance' by Gray Cook. Both talk about the lunge and squat with Cook testing inline lunge as a fundamental movement.

Dear Alex

You seem to be approaching weight training from the mindset of people doing general fitness teaching.

In squat, the weight of the bar at the centre line matches the centre line of the ankle when viewed from the side. The weight being on the heels means that the movement has a rock solid base which to push off from.

In Lunges, the pressure goes through the front of the foot lifting up the gastrocnemius when returning to the start position. This causes contraction of the calf and balance is altered. Also by allowing the feet to move the position is open to variation in terms of distance travelled, depth and loss of balance. Weight crushes technique, the higher the weight the more the flaws are magnified.

The squat is by far a safer movement but this requires excellent technique as well to be executed correctly, as does any weight training exercise.

As to Bench press, there are various styles of this exercise, the style I teach is the arc style used in powerlifting. The problem in people over stretching is generally that they have no idea of the midlines and correct elbow positions used and if you asked them to explain the constants they would not understand what you were talking about.

As to old time weight lifters, I have met a few in my time who were not very good but as well I have met people who have reached Sports management level at University who I would not even bother wasting my breath explaining weight training. I would say that an individual must be judged on his/her ability not how many qualifications or degrees, he or she has. There are an awful lot of people kidding themselves on that they are instructors, just trending water till they get a management position in the fitness industry.

Thank you for your reply but I would strongly disagree regarding lunges, if you get a chance see if you can get a loan of "Hardcore Bodybuilding" by Robert Kennedy, if you look pass some of the technical mistakes, it is an excellent read into the mentality of training.

George Laird

University of Glasgow

Being a Personal Trainer, my views are towards a client as opposed to a 'sports person' Interesting points all round..here's a few more for the fire. What about a static lunge...ie up and down with the stride in place? This is certainly taking some of the 'stress out of the knee'? Also, it's surely working the 'core' seconday to the lower body, so a benefit as well?

Arent the 7 key movements listed by many top coaches (paul chek etc) as

1) Squatting

2) LUNGING

3) Bending

4) Pushing

5) Pulling

6) Twisting

7) Gait

If an exercise was going to be classed as 'Functional', surely a lunge (happening in everyday life) is going to be so?

Dear Mark

With regard to doing static lunges, I do not consider this to be a core exercise with other exercises such as leg press, squat, deadlift and leg extensions being more productive for a trainee. It would appear more sensible that core exercises are taught for the day will surely come when your trainees will leave and have to function on their own.

I see the role of the instructor to train the individual to have the same standard as an instructor, as part of their training. I will at the start of taking on someone new explain what I require from them as well as listening to what they think they want. All my trainees are require to teach as part of their learning outcomes, however some will be more keen than others. Not all people are suitable for teaching for various reasons but the thought processes developed stand them in good stead regardless.

Hope things are going well.

George Laird

University of Glasgow

Static lunges will certainly activate 'the core' to keep you balanced throughout the downward and upward balance part, whilst working the whole lower body. Adding DB's will increase the work.

I do teach core exercises by themselves as well, but if you can work more muscles per exercise, surely the better, and more functional?

I certainly agree with your comment that teaching the trainee is of benefit, however I don't bother with the leg press machine!!! :wink: