The starting position for a lunge is critical as it dictates whether or … Lunges are when we take a step each time we go down, split squats are where we just go up and down (look at the GIF’s on this page) Stand about 2.75 feet in front of a weight bench or low box. I work as a personal trainer in Redding California (Far Northern California). The purpose of a split squat and a lunge is to target one leg while performing a squat type of exercise. Once you know the difference, this looks kind of boring, but wait: it gets interesting. Keep your upper body straight, core engaged, with your shoulders relaxed, and your chin up. I have more than 25,000 hours of experience doing weight loss and fitness. Part of the series: Gym Slim. To see more leg workouts, click on the pic, The TRX split squat really challenges the balance (don’t fall down). 10 hours ago, by Kelsie Gibson Get daily fitness inspiration right in your inbox. Lunges or split squats are immensely versatile exercises and they can be altered to hit the lower body very differently. Activate your inner thighs by squeezing your legs toward each other, and keep the weight in your front heel as you push back up to standing, keeping your right foot in place so you can lower back down. Both motions end in the same position, although a lunge starts in a neutral position and is initiated by a step (forward, backward, right or left). By signing up, I agree to the Terms & to receive emails from POPSUGAR. 14 hours ago, by Kelsie Gibson Muscles Worked Although both exercises work similar muscle groups, the way the muscles are affected is the main difference between the two. In a split squat, you move either your body or the free weight up and down along the static line created by your legs. Step forward with your right leg, lowering your hips … It’s a better glutes exercise than squats or lunges. Dale Maynor is a Fitness trainer in Redding California (Shasta County) with over 25,000 hours of experience, Lunge vs Split Squat (legs vs glutes) (strength vs cardio), Dale Maynor Fitness Training, 44 Quartz Hill Road, Redding, CA, 96003, United States. They have different benefits and are often used for different purposes. These are lunges because we are taking a step each time. The difference, though, is that RFESS are stationary, where lunges are not. Lunges Vs. Split SquatsThese movements are similar in nature, but different in a couple key ways. If you're looking for strength gains, first master the split squat and rear foot elevated split squat (Bulgarian split squat). The main difference is that both feet stay put in a split squat and one foot moves in a lunge. Bulgarian Split Squats vs. Lunges | Livestrong.com Place one foot behind you on an elevated surface and squat down until the back knee touches the floor. This version is much better for beginners, also, all lunges are a challenge exercise. Versatility in training produces great results. 1 day ago. going up and down makes a squat (split squat). 13 hours ago, by Samantha Brodsky Get ready to sculpt EVERY muscle in your legs with this powerful toning and strengthening move — it's low-impact, no-equipment, and do-anywhere! Keep your upper body straight, core engaged, with your shoulders relaxed, and your chin up. The basic lunge works the quads, glutes, and hamstrings.To correctly do a lunge: Start by standing up tall. How are lunges a single-leg exercise when you are using both legs at the same time? Instead of lunging on one leg then another, jumping lunges have you switching between legs. The back leg is only acting as a helper/stabilizer. Whilst lunges and split squats share some similarities they are not the same. The lunge, on the other hand, involves engaging both the legs at the same time. Repeat with the left leg forward for 30 seconds. The balance trainer lets us squat and lunge deeper (lower) than before: For greater time under tension (increasing the strength and muscle tone in the legs), Try hanging on to something with the hands for balance, Try using a prop that’s not as (for the back foot), Split Squats are slightly safer and challenge the balance less, Lunges slightly more dangerous and challenge the balance more. 🎉, Tone Up Your Inner Thighs and Booty With This Powerful Sculpting Move, PSA: You're Probably Not Replacing Your Yoga Mat Often Enough, Want to Make Your Jump-Rope Workouts Even More Challenging? Bulgarian split squats (RFESS) and lunges are both progressions of the standard split squat.