Head to head
Lunge vs Squat
Lunge vs Squat: what each exercise works, how they differ and how they complement each other — from the knowledge graph.
Assembled from the knowledge graph
A single-leg movement where you step forward and bend both knees to lower your body.
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Lunge
A single-leg movement where you step forward and bend both knees to lower your body.
Strengths
- A wall or chair alongside you can offer a light touch for balance while learning.
- The front knee generally tracks in line with the front foot.
Key skills / focus
How to do the lunge →Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Strengths
- A chair or box behind you can act as a target to squat down to when you are learning the depth.
- Most beginners start with bodyweight before adding any load.
Key skills / focus
How to do the squat →Key differences
- • Lunge mainly works: quadriceps, glutes, hamstrings.
- • Squat mainly works: quadriceps, glutes, hamstrings.
What they share
- • Both are foundational movements you can do with little or no equipment.
- • Used together they build balanced strength.
Movement & body
Which should you choose?
Choose Lunge if…
- ✓ you want to emphasise the lunge.
Choose Squat if…
- ✓ you want to emphasise the squat.