The Final Battle Between Two Single Leg Exercises

Recently, I was talking about the pain of split squats despite how effective they are.

And that same day came a question from a reader:

“I’ve been reading your emails for a while and really like them! This is the first time I’ve wanted to ask a question.

It’s the distinction between split squats and lunges. I’ve been lifting weights for a while now, and my current workout routine consists of total body exercises, so I’m looking for new challenges.

If they work the same muscles, I don’t want to do both in one workout. If they do, I can divide them within a week. Both of the lifts are difficult, so I’m hoping for muscle growth.

I’m curious about the difference between split squats and lunges, and which one you believe is superior. I’ve read that they’re both great leg exercises, but I’m seeking advice on which one is best.”

And my response was as follows:

“…thank you so much, glad to hear!

Split squats and lunges are similar, but you’ll get a bit more benefit out of lunges because you have more overall hip movement and range of motion due to the stepping aspect of it.

Split squats are only better if you have limited space or are still working on building a…