The good news about asking the difference between a lunge and a split squat is this -- the question indicates your growing awareness nuances within the wonderful world of strength training. The answer will help you understand the fine points that go into the … Often used variations are a static form where a number of repetitions are performed on one side before we switch to the other side with the previous back leg now being the front leg. The main difference between a lunge and split squat is that a lunge involves a step forward, back or to the side, while the feet stay stationary in a split squat.

The Split Squat. The split squat is very similar to the lunge and Bulgarian split squat, however it does not require the lifter to move dynamically under load or balance on one foot. You can split leg day between the two or have a dedicated squat day and a dedicated lunge day. The difference between lunge and split squat may just be technique, but read on. There are a few differences between the Split Squat and the Lunge. I prefer the former because my goal is more about being capable and happy with my body. Lunges vs. Split Squat Technique To the average eye, there isn't much difference between a lunge and a split squat . First, from a safety advisory: the Split Squat 90-90 Position, where both the knee and hip stop at 90 degrees of flexion, causes far less stress on the back, especially the Lumbar Vertebrae. The latter may be better for dedicated bodybuilders and other people who want to see maximum gains because your muscles will be fresh for each style of movement.