Squats vs Walking Lunges

[tuffcrk14]

I train year round so I can chase elk every September. When I first took weight lifting serious, I would do bench, squat, deadlift with the arm/shoulder auxiliary lifts. Pretty stereotypical weightlifting plan really. When I got stronger and bigger, I slowed down a lot because more muscle requires more oxygen. My friends would out hike me most times. I switched my plan up over time to do more cardio/endurance and functional strength training with some cardio and haven’t looked back instead of doing the core barbell lifts. When I use weights, I’m using dumbbells and kettlebells most of the time. I think lunges are most beneficial because you’re increasing your balance with a weighted load, working your core stabilizer muscles, and building individual leg/foot strength for stepping up on that log, rock, or next level as you ascend the mountain. This is where lunges have proved most beneficial to me. Squats can help with overall strength/power, but lunges apply more to hunting in my opinion. I started using the Mtn Tough training programs and they focus a lot on circuit training with lunges, step ups, cardio, and some upper body. Their workouts suck most times, but they’re worth it.

I have no strong opinions about how to go about strength and conditioning. I’m just going off of my own experiences and what I’ve learned over the years. If you’re in the gym to make yourself a better hunter, you’re going about it the right way I think. No matter how that looks.

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[littlebigtine]

Zercher, deadlift, pullups, sled for strength

Walking lunges, step ups, step downs, band work for conditioning/prehab/rehab

Ruck for practice

Imo the lunge is one of the most beneficial movements to practice in the gym because of its ability to engage smaller stabilizer muscles around the knee and hips during a walking pattern. Heavy with small rep counts or light with big counts, it is a very functional pattern with low risk for injury. That being said, the movements that you enjoy are the ones you will do more often and see the greatest benefit from, so if you like to squat, squat. Deadlift? Deadlift.

Personally I love the lunge and sled push/pull because of how safe those movements are and how they incorporate functionality into stength building.

Try lots of movements, and find the ones that help you and your goals.

 

[dwhite0622]

Focus on whichever one you can do comfortably and without pain. As far as hunting conditioning goes, it’s really tough to beat unilateral work for strength and conditioning (I.e. lunges, step-ups, Bulgarian’s). If you have a solid squat foundation, you will get even more from these lifts.

 

[InkedElkSlayer]

Not enough anti-Smith Machine dog piling yet…

 

[mxgsfmdpx]

I don’t substitute one of these exercises for the other. Both are staples for leg days.

 

[3325]

Now, now, all you Smith machine haters. I used the Smith machine to good effect when rehabbing after a shoulder replacement. I did pushups on the bar set high and kept moving it down rung by rung until I could do pushups on the floor again. So there, it has a purpose.

 

[Cbass]

I totally agree with a variety of suggestions for you here.

-Finding the exercises you enjoy doing that benefit your goals (sustainability)
-Core stability and upper body strength exercises can help your hiking/hunting performance as well
-Yes, ruking and cardio/metabolic workouts cannot be replaced by strength work. They’re complimentary
-Lateral movement (side lunges, Cossack squat) and anti-rotation/anti-lateral flexion work for your core is helpful for difficult off trail hiking too. A few examples would be: walking/lunging with 1DB/KB in hand, pallof squats and lunges