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.

 

[thinhorn_AK]

Stop using a smith machine for squats.

 

[Coach Chris]

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.

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

You answered your own questions here

1. You haven't done a lot of bushwacking and off trail rucking.
There's no such thing as general fitness. You need to get rucking off trail or at least mimic it the best you can. You can't train for that in the gym.

2. You're not strong at the bottom end range on the squat.
Strength is specific to range.
If you don't load the bottom end range of a movement you can't expect to be strong there.
If you're not comfortable squatting deep you can do things like Goblet squats, bear hug squats with a sandbag or stone, Zercher Deadlift, high box step ups, deficit deadlifts, snatch grip deadlift, Ukrainian deadlift, full range leg press, etc...

3. If you feel like your thoracic stability isn't good start doing your lunges with a bar on your back instead of dumbbells.
Suitcase carries and Waiter's walks are great ways to build thoracic strength.
Farmer's carries with buckets of water are a great challenge you can do at home.

Good Journey!

 

[BigDog00]

You've gotten some good info here. Buy Starting Strength by Mark Rippetoe. It will give an in-depth explanation on the mechanics of the major movements and how to perform them properly. Follow his strength plan for the next few months and you'll be surprised at the progress you make.

 

[Seeknelk]

+2 for starting strength novice linear programming. It's what was described above, adding 5 pounds per workout. It will get solid, measurable results. And the goal is to be "novice" as long as possible, not to "graduate" to intermediate. Walking lunges definitely are great for mountain performance. But do SS to get your base strength up first.

 

[Truck24hr]

Thanks for the info guys! Way more than I expected, and much appreciated.

I'll ditch the Smith machine, and add in what y'all have suggested, though I may have to goog some of those movements.

I'll keep y'all updated

 

[MatukaJoe]

As many have said but I'll add to both are great but they are different even if they feel similar. They use different stabilizing muscles and rear squats should build the the posterior chain better and be a better support for pure strength/power. As one member mentioned weighted step-ups are excellent for hunting and the backcountry. I personally do Squats / Front Squats / Barbell Hack Squats / & Dumbell step-ups all as part of varying routines throughout my week. Each support different needs for me for my hunting and my personal GPP

Lunges vs Squats: Which Is Best for Strength? | BarBend

Here's everything you need to know about the lunge vs squat, & what's best for building serious strength, muscle, and increasing overall sports performance.

barbend.com

 

[Truck24hr]

Quick question guys. I watched the MT form video on squats. They say no toes over knees.

DId squats this morning and cannot make that work. I tried with the 2x under my heels and without. I had no problems with either way, but with the 2x my knees were further over my toes.

Big deal, squat away, quit and go home?

Thanks guys

 

[rogerdoger]

Quick question guys. I watched the MT form video on squats. They say no toes over knees.

DId squats this morning and cannot make that work. I tried with the 2x under my heels and without. I had no problems with either way, but with the 2x my knees were further over my toes.

Big deal, squat away, quit and go home?

Thanks guys

I would work on some ankle and hip mobility. Keep doing squats while you work on the mobility but don’t go full depth, use a box or med ball to help limit depth. As mobility increases you can probably squat deeper without the issue.

 

[teamwhitebelly]

I would add some good mornings. I train all free weights for balance strength. Rucking is my go to as soon as the snow melts. My big issue arises when it comes time to clean my kill be it an elk or deer. Bending over for an hour or 2 fatigues my lower back biggly. Doing barbell weight good mornings has helped a ton as well as doing front squats for core.

 

[ewade07]

Ditch the Smith Machine and throw a barbell on your back. The Smith Machine is not a natural movement for a squat, you'll end up hurting yourself. Ask me how I know....

 

[JDBAK]

I got up to a pretty decent squat, 2x body weight for 5 reps. 2.5x body weight deadlifts for 3.

But I was always amazed at how sore weighted lunges made me. So I do more lunges and step ups now to prepare for the mountains.

Other useful exercise are lots of hamstring and hip flexors (like reverse squats with heavy cables on my ankles).

 

[Maverick1]

@Truck24hr - has anyone on this thread told you to ditch the Smith machine yet?



(Many people just read the OP and they don’t ready any of the subsequent replies. Good to see some people are aligned though. LOL.)

I’ve already added my thoughts and input on the previous page, nothing else to add. Other than you have come to the right place, asked some good questions, and received some useful information in this thread.

Ask more questions if you need some input or direction - there is a lot of good experience and great willingness to help in this crowd. Even if some of the responses may not align with each other or are a bit redundant redundant.

Wishing you well on your mountain fitness journey! Put in the work and you can make it happen.

 

[Poser]

Quick question guys. I watched the MT form video on squats. They say no toes over knees.

DId squats this morning and cannot make that work. I tried with the 2x under my heels and without. I had no problems with either way, but with the 2x my knees were further over my toes.

Big deal, squat away, quit and go home?

Thanks guys

In order to prevent knee slide, you're going to need to sit back further in the hips and may need to adopt a low bar squat vs. high bar position. There are quite a number of Starting Strength videos that cover this in depth including using the "TUBOW" method to prevent knee slide.

The more vertical the shin angle, the less stress you'll apply to the knees and the more you stress the hips. The shin angle will vary some depending on your squatting style: Low bar, high bar or front squat. Low bar is going to emphasize the hips and posterior chain more where the high back backsquat and front squat will emphasize the quads more. Low bar is, IMO, a bit more difficult to learn because it counters some of the common misconceptions about human movement patterns that you've been taught your whole life, but pays more dividends for total strength development.

As others have mentioned above, take a deep dive into the Starting Strength program, books, videos and materials as it is really a super effective way to get your strength training underway and offers a ton of resources and information about the program including a number of coaches and gyms around the country and online coaches. Those paid aspects aside, there is a wealth of free information and coaching feedback you can get for free in various forums, FB groups etc. Doing that will remove a lot of the guesswork and trail and error from getting started plus you will get stronger than you probably every imagined you would be inside of an initial 6-12 month window. Your whole definition of what is "strong" will be entirely different in just a few months.