Lunge or Squat?

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I was asked by Jason Krantz to comment on lunges versus squats. I cannot choose between the exercises in a total program they have slightly different functions depending on the level of athlete and the phase of training. Also where they are used in rehabilitation must be considered. The most basic leg exercise is the single leg squat. That is really the basis of a sound lower extremity strengthening program. It is always somewhere in the program. The body weight squat is another foundation exercise which is the starting point. Of equal importance to the bodyweight squat is the lunge, starting anterior and then working into the frontal and the transverse plane. The lunge is a more versatile exercise in terms of being able to work in multiple planes. It is an exercise that is always somewhere in the program. Perhaps the most useful variation of the lunge in terms of strengthening the hamstring group is the lunge and reach.
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Vern Gambetta

Vern Gambetta

Director at Gambetta Sports Training Systems
Vern is the Director of Gambetta Sports Training Systems. He has been the a conditioning coach for several MLS teams as well as the conditioning consultant to the US Men's World Cup Soccer team. Vern is the former Director of Conditioning for the Chicago White Sox and New York Mets. He has lectured and conducted clinics in Canada, Japan, Australia and Europe and has authored six books and over one hundred articles related to coaching and sport performance in a variety of sports. He has a BA in teaching with a coaching minor and an MA in Education with an emphasis in physical education from Stanford University.
Vern Gambetta

@coachgambetta

Athletic Development Coach & Consultant. Founder of GAIN Network. Proud dad. Love to read everything.
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