Squats vs Walking Lunges

[Truck24hr]

Both seem to target similiar muscles. I feel like I'm getting more benefit from the lunges.

It may be because I'm just not real good at the squat too.

No athlete here and haven't done weight training until the last 12-18 months.

Walking lunges are done with dumbells, and the squats I'm using what I think is called a Smith machine.

 

[Ashy Larry]

I would say, that for overall health and personal well-being, to do what you enjoy the most. If you aren’t training specifically for a certain activity then I doubt you see much difference. If you hate squats, and don’t want to do them every week, then it won’t be long until you stop doing them altogether.

 

[ETtikka]

I think dead lift or squats are definitely better for power and core, but lunges work a lot of the smaller balance muscles in my opinion. I do lunges with a dumbbell in one hand, then do another set with the dumbbell in the other hand

 

[Poser]

the squat will generate more systematic stress: A 300 lbs squat will be more systematically stressful than a 150 lbs lunge.

From the perspective of mobility, there are quite a few benefits to being able to effectively perform the squat and it is a fundamental human movement pattern. While lunges can have their seat at the table, you shouldn’t be substituting them simply because you’re not very good at squatting. The lunge is effectively an accessory to the master movement which is the squat.

 

[Truck24hr]

Just some notes. I've got some big hunts in September. All deep backcountry, all solo.

I'm in fairly good shape, but feel like I'm lacking in core/trunk.

Packouts through deadfall have me concerned.

 

[Maverick1]

Do both!

 

[Truck24hr]

Thanks guys, sounds like the lunges feel like they're doing more cause I can handle more reps then.

 

[Maverick1]

Can’t stand doing squats on a smith machine though. Feels restrictive and unnatural.

 

[Maverick1]

Thanks guys, sounds like the lunges feel like they're doing more cause I can handle more reps then.

Likely because you are using lighter weight. ?

 

[Truck24hr]

Walking lunges I'll roll with 2 40lb dumbells.

The squats, I can get a bit higher weight if I don't break 90*, but if I get real deep, 5 reps at 125 is tough for 3 sets

Likely because you are using lighter weight. ?

 

[Maverick1]

Just some notes. I've got some big hunts in September. All deep backcountry, all solo.

I'm in fairly good shape, but feel like I'm lacking in core/trunk.

Packouts through deadfall have me concerned.

(Edit to add: The question posed by the OP was about lifting, so that's the question I answered. In terms of overall mountain-fitness and preparation for a hunt, rucking is still the best training overall IME.)
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Best things I have found for that situation is a combination of squats, deadlifts, lunges, dumbbell step up with a high knee, and leg curls.

The dumbbell step ups with a high knee are very important when preparing to navigate deadfall IME. They hit the hip flexors. They are not necessarily a heavily-weighted exercise though. (25 pound dumbbells in each hand maybe). Focus on repetition and form. The hip flexors are really important for navigating deadfall and a smaller muscle group that do not get hit particularly well with the other exercises.

The leg curls are important because they hit the hamstrings. The hamstrings are important for bringing the lagging leg over the deadfall or obstruction in front of you. The hip flexors provide the lift to bring the leading leg over the instruction.

Learned these two lessons the hard way: navigating deadfall the first few years and the next day my hip flexors and hamstrings were on fire and sore. At night they would cramp up and wake me in my sleep. Adding dumbbell step ups with high knee and leg curls really helps and have been a regular part of my preparation now for many years. Deadfall still sucks but it sucks less when those muscles are prepared for the task at hand. (And yes, I do all kind of other prep work: running, sprinting, running hills, lifting, stair master, rucking - you name it. All are important in some fashion but these two exercises really are specific and helpful for going over logs).

 

[Poser]

Walking lunges I'll roll with 2 40lb dumbells.

The squats, I can get a bit higher weight if I don't break 90*, but if I get real deep, 5 reps at 125 is tough for 3 sets

Do 3x5 at 125 lbs and then, 48 hours later, do 3x5 at 130 lbs., next work out do 135, next one do 140…. rinse and repeat that progression until you can no longer make progress. That’s how you get stronger. A novice lifter can add 5 lbs to their squat 3x a week for quite a while.

 

[Truck24hr]

Thanks for the advice guys

 

[Coach Chris]

@Truck24hr
Effective exercise choice depends on a few variables
Physical comfort, limitations, goals, training frequency, exercise knowledge, training environment/safety, etc ..
What's your goal?

 

[rogerdoger]

I would do both. Get away from the smith machine for squats. When you do squats mix it up between front rack and back rack. Back rack works more of your posterior chain while the front rack will get more of your core. You don’t have to go super heavy either just add more reps. I also elevate my heels to make the squats more comfortable.

 

[Truck24hr]

On a packout last year, I realized I wasn't as ready as I thought.

On trail with heavy weight, where I'm not having to pick my feet up real high, I can rock out all day.

Off trail, which I hadn't really done, I just plain sucked.

I need to be able to safely move heavy weight through difficult terrain.

@Truck24hr
Effective exercise choice depends on a few variables
Physical comfort, limitations, goals, training frequency, exercise knowledge, training environment/safety, etc ..
What's your goal?

 

[Idaboy]

Mix it up. At least at my age if I do too much of one thing I get tendonitis or some pain. what others have said. Lunge, squat (front, goblet, body weight only, standard), Romanian split squat. Does have to be a heavy weight. Mix it up a couple weeks of 5 reps X4- 5 set, then a week of 12-20 reps at the low eight end, with a pyramid. Mix it up with training, like find a good graded hill and hike slowly up and down, never stopping, working up to 2 hrs straight without a break. Then can add weight to you pack. Mix up this weight room, cardio/rucking and you'll be good. Needs to be a year round plan.

 

[The_Jim]

I think most exercises that use a smith machine are going to do a lot of the stability with that your core would be doing. I would stick to lunches and barbell squats. If you don’t have a barbell you can do Bulgarian squats instead.

 

[Brendan]

For Legs: Squats and Deadlifts, then finish with Leg Blasters. That plus rucking and an upper body/core routine. Thank me (or hate me) later

 

[Truaxdw]

There’s gonna be lots of opinions, here’s mine. The gym is good for getting you in shape, but you need to walk in the mountains with a heavy pack on. In similar terrain/conditions that you expect and do it often, if you struggle off trail, then hike /train off trail