Squats vs Walking Lunges

[ztc92]

I agree with others that both exercises have merit. If I can give one piece of advice, it would be stop using the smith machine. In doing so, you’re losing many of the benefits that come from training with free weights. Having to hold on to and balance the bar/weight through the entire movement of a squat makes all the little muscles that stabilize your spine, core and pelvis contract and relax numerous times and helps them learn to support your core during complex or difficult movements. These are the same muscles that are going to help you avoid back injuries when carrying a pack, lifting quarters up to hang overnight, getting a heavy pack on/off or packing out with a lot of weight. I’ve seen way too many people who have huge, strong muscle groups from weight training with machines but have a very weak core and I personally think it’s mainly because they rarely challenge their core muscles with free weights that require balance.

For me, this realization came after spending a year doing kettlebell work from Pavel’s book “Simple and Sinister”. Just two exercises, swings and get-ups. None of these are “core work” per se and yet I found I was getting way stronger through my back and core. I noticed it when training with a weighted pack, hiking with friends, golfing, rough-housing with others or moving furniture. Since then I’ve moved on to barbell training and it’s taken me a few months to get comfortable squatting without a spotter or machine (I have a rack though in case I fail). So far, I think it’s the best decision I’ve made for overall health and function.

 

[Echo]

Doing both is best. I often do a ‘heavier lift’ with squats building in adequate rest between sets to focus on building that strength. After that block, I often use walking lunges or step ups at a lower weight/higher rep scheme for a finisher.

I’d also strongly consider mixing up your squats - I find front rack squats with me heels elevated to be extremely effective and more comfortable for my lower back.

I would also build in Bulgarian split squats. You can do a routine with back/front squats one week, Bulgarians the next, and switch off. Effective for building some well rounded dynamic strength.

 

[LongWayAround]

Exit the Smith machine. Squat with whatever allows you to execute with propper form.

You can squat with a barbell, kettlebell, dumbbells, hold a plate, your own body weight, etcetera. There are limitless options.

In my experience, when I am squatting regularly, my entire body gets stronger. When I am not squatting, I get weaker.

You need to be performing both unilateral (single leg/arm : lunge) and bilateral (both limbs : squat) exercises.

If your gym has a sled setup, learn to push/pull it.

Squats and lunges are quad/glute dominant. Don't neglect your hamstrings. I like dumbbell Romanian deadlifts.

 

[rogerdoger]

I agree with others that both exercises have merit. If I can give one piece of advice, it would be stop using the smith machine. In doing so, you’re losing many of the benefits that come from training with free weights. Having to hold on to and balance the bar/weight through the entire movement of a squat makes all the little muscles that stabilize your spine, core and pelvis contract and relax numerous times and helps them learn to support your core during complex or difficult movements. These are the same muscles that are going to help you avoid back injuries when carrying a pack, lifting quarters up to hang overnight, getting a heavy pack on/off or packing out with a lot of weight. I’ve seen way too many people who have huge, strong muscle groups from weight training with machines but have a very weak core and I personally think it’s mainly because they rarely challenge their core muscles with free weights that require balance.

For me, this realization came after spending a year doing kettlebell work from Pavel’s book “Simple and Sinister”. Just two exercises, swings and get-ups. None of these are “core work” per se and yet I found I was getting way stronger through my back and core. I noticed it when training with a weighted pack, hiking with friends, golfing, rough-housing with others or moving furniture. Since then I’ve moved on to barbell training and it’s taken me a few months to get comfortable squatting without a spotter or machine (I have a rack though in case I fail). So far, I think it’s the best decision I’ve made for overall health and function.

I agree with kettlebell training. The last year I have stopped CrossFit, stopped kipping, and mostly gave up barbells. I have found a better full body strength and less injury. I like Adriel Mayers routines.

 

[mtwarden]

Squats vs & Walking Lunges- easy fix

 

[CaliWoodsman]

If you’re trying to work on safely adding more depth to your squats, box squats are a good way to go. You can lower the height of the box gradually to challenge and increase your range of motion.

 

[justinspicher]

I do gorilla squats, but mainly for mobility. I quit doing any lower body work with any weight about a year ago and stick to body weight squats and lunges. I do quite a bit of walking as well. My lower back, hip and knees have never felt better.