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SQUATS AND LUNGES: A DYNAMIC DUO






Squats and lunges are cornerstones of lower-body training, and for good reason: both have been closely studied for their roles in building leg strength and power. Sports scientists and strength coaches have spent years testing, comparing, and fine-tuning these classic moves to see how they stack up—and what each one brings to the table.

Squats: The Foundation of Lower-Body Strength

Squats are famous for a reason. Research consistently shows that heavy squats, including variations like jump squats, are some of the best ways to develop both maximal strength and explosive power in the legs, especially in the quadriceps and hip extensors (McBride et al., Journal of Strength & Conditioning Research). In fact, back squats have outperformed even the leg press when it comes to gains in strength and short-term power output (Wirth et al., Journal of Strength & Conditioning Research). Another study found that just six weeks of squat training—compared to plyometrics or a combined approach—was enough to increase hip and thigh power significantly (The Journal of Strength and Conditioning Research).

Lunges: The Functional Power Builder

Lunges might not get the spotlight that squats do, but they’re crucial for anyone who cares about performance, balance, or single-leg strength. Research led by Cronin et al. shows that unilateral movements like lunges are great for developing power in each leg individually—a big deal for athletes who need balance and agility (Journal of Sports Sciences). Keogh’s work also highlights that dynamic lunges (like walking or reverse lunges) mimic real-life movement patterns and offer advantages over classic bilateral lifts (Strength & Conditioning Journal). There’s even evidence that alternating lunges can give a temporary boost to vertical jump height, a key measure of explosive leg power (Horan et al., The Journal of Strength and Conditioning Research).

Squats vs. Lunges: Which Is Better?

If you’re wondering which one wins, the answer isn’t so simple. A study from the Mountain Tactical Institute found that both squats and lunges effectively build lower-body strength and agility—just in slightly different ways. Squats are the top choice for maximal bilateral strength, while lunges shine when it comes to single-leg strength, balance, and functional movement (Mountain Tactical Institute). Biomechanical data support this: squats generate larger overall joint moments, making them ideal for pure strength, whereas lunges require more balance and coordination, potentially offering an edge for athletes requiring stability and unilateral power (Bioengineering, MDPI).

The Bottom Line

If your goal is stronger, more powerful legs, both squats and lunges should be in your toolkit. Squats are your go-to for raw, bilateral strength, while lunges deliver on functional, athletic movement and single-leg stability. For athletes—and really, for anyone who wants to move, feel, and perform better—an innovative lower-body program should include both.

Ready to take your training up a notch? Invest in your health, fitness, and strength with expert guidance from a coach at ProTime-Fitness.org. Whether you’re just starting or aiming for peak performance, professional support can help you reach your full potential.

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