Split Squats vs Lunges: What Is A Split Squat? when it comes to sculpting a tight butt and legs for a number of reasons. The toes can be turned 15 to 30 degrees outwards for better balance. Obviously, this makes the Split Squat a HIGHER INTENSITY exercise than the alternating lunge. Muscle Activation. A split squat is a variation of the classic squat.

Ideally, in the standard squat, we stand with the feet, shoulder-width apart. While both movement pretty much engages the same muscle groups, the split squat is performed stationary while lunges are more of a dynamic exercise. Squat vs Lunge. The main difference between the split squat and lunge is the movement during the exercises.

1. When comparing the Lunge to the Split Squat, one of the obvious differences is the “Walking Lunge” or Alternate Lunge requires you to switch the forward leg with each rep while the Split Squat targets one leg at a time. Lunges have a leg up (get it?) The body has to be erect but not tight. Both the lunge and the squat activate the quadriceps, hamstrings, and glutes at different stages of their movement.