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Thread: Are lunges better than squats for legs?

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  1. #1
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    Are lunges better than squats for legs?

    I know that DOMS are no indicator of progress/growth, but after doing lunges I feel I have worked my legs a lot harder than I ever have doing squats. They are both compound excercises, so is one better than the other - and I mean specifically for quads and calves, not back muscles.
    I ask because I do two quads workouts a week (BGB) and I either want to do squats twice a week and lunges once, or squats once a week and lunges twice.
    Thanks.

  2. #2
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    Everyones bodies are different and quite possibly you are getting better muscle recruitment with lunges as opposed too squats.
    Go with what works for you not someone's opinion.

  3. #3
    Banned Tofer's Avatar
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    I can't really give you an answer to the question, but I will say that I was squatting three times a week (Bill Starr routine) without getting any DOMS, but I did lunges the first time yesterday and I can barely sit down today. My ass is killing me. I'm curious as to why that would be. I know that squats hit your glutes, and I've been doing them consistently, so why is my ass hurting so much from the lunges?

  4. #4
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    I think the reason for the killer DOMS is that when you lunge you are stretching the muscles not just working them. Lunges are the only excercise I know where you get instant DOMS - whilst you are actually training them!!!
    A truly fantastic excercise, invented by Satan himself (who has great legs, so I'm told).
    Tofer, did you also get DOMS in your midriff/hip area after your first lunge workout? After my first lugnes I woke up thinking i had stomach cancer, hehe.
    Last edited by JConrad; 11-09-2006 at 05:46 PM.

  5. #5
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    Quote Originally Posted by Tofer
    I can't really give you an answer to the question, but I will say that I was squatting three times a week (Bill Starr routine) without getting any DOMS, but I did lunges the first time yesterday and I can barely sit down today. My ass is killing me. I'm curious as to why that would be. I know that squats hit your glutes, and I've been doing them consistently, so why is my ass hurting so much from the lunges?
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  6. #6
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    Is it better to do alternating lunges, or do one leg then the other?

  7. #7
    Senior Member dblockspky's Avatar
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    In General? Lunges are good, Better than Squats? - No.
    A possible reason you may be feeling it more doing lunges is because of your form on squats or lunges. Another reason is that you said you sometimes do squats twice a week and lunges once during the same week. Even with doing both lifts once a week... Assuming that you do squats first during the week you may just already be fatigued from squats earlier

  8. #8
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    Quote Originally Posted by JConrad
    I know that DOMS are no indicator of progress/growth, but after doing lunges I feel I have worked my legs a lot harder than I ever have doing squats. They are both compound excercises, so is one better than the other - and I mean specifically for quads and calves, not back muscles.
    I ask because I do two quads workouts a week (BGB) and I either want to do squats twice a week and lunges once, or squats once a week and lunges twice.
    Thanks.
    I must say I tried lunges for the first time tonight in years and I ripped my legs apart. My hamstrings are sore. My quads are sore. My arms were sore from holding the dumbbells. I favor lunges over hack squats for now...
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  9. #9
    Senior Member dblockspky's Avatar
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    Most people do them alternating

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