Lunges and Squats both are the great exercises for your lower body. These exercises are best suited for the hip and leg structure.
Although both the exercises are vital for a toned legs and other lower body structure, there are few differences between them.
To enhance the effectiveness and avoid injuries, it is imperative for you to know specifics of both exercises and to select the best one suiting you fitness goals.
Squat is the ideal exercise for every beginner. Squat works well with the quadriceps, inner thighs, calves, gluteus and hamstrings.
If you have just initiated to get your backside into shape, then squat is the exercise that you must consider. This exercise is a good starter body weight exercise.
You can easily add weight or resistance to the squat exercise and this will quickly aids you to increase your body’s strength.
When doing squat, the weight will be properly distributed onto your heels and so it requires less balance when compared to lunges.
Doing squat is similar to sitting down in a chair and they ate the excellent workouts for hamstrings and gluteus.
You can also make squat as cardio workouts by adding jumps and can also make it more challenging by adding BOSU ball. This exercise requires less coordination and balance than that of lunges.
Beginners can modify the exercise and include variations in the squat. You can try doing stability ball wall squats, in this type of the squat exercise you are required to place an inflated and large exercise ball in between the wall and small of your back, you can learn proper form by bending your knees.
Benefits of Squat Exercise
Squats are the great workouts for your entire lower body. They effectively work with major muscle groups such as hips, thighs and butt. They are also a versatile exercise.
It can be performed in any location with or without utilising equipment or weight.
1. Tones the leg
This exercise thoroughly engage the calf muscles, hamstrings and quadriceps and assist to strengthen your legs.
2. Strengthens muscles
Squats engage core muscles of your body. The exercise helps to have stronger lower back, and flatter abdomen. It also strengthens your lower body muscles.
3. Increases flexibility
Doing squat helps in increasing the joint flexibility. When doing squatting motion, it is essential to utilise the ankles, hips, lower back and ankles. It helps to have good joints and prevents injury.
If your aim is to target a larger number of muscles and build sport specific function, then lunge is the suitable exercise for you. Lunges are an essential exercise and are the best for the lower body structure.
Lunges require a step backward or forward with one of your legs and lowering your hips till both knees are bent for about 90-degree angles.
It requires more balance as this exercise involves transferring weight on only one leg.
Lunges can be allowed for improved focus on your inner thighs, gluteus, based on the variations involved.
This exercise offers a good stretching capacity to your body and helps to have flexible body. It also enhances the flexibility of your hips and legs. This exercise trains athletes to move sturdily and skilfully in multiple directions.
If you step frontward into the short lunge then the key muscle of your body that is targeted is the quadriceps’s that are at the top of your thigh.
On stepping forward with a long distance lunge, you can enhance more on the gluteus. Side lunges can place emphasis on the adductor and inner thigh.
Lunges require higher stabilization and they engage the pelvic stabilizers of the gluteus. Stabilization occurs from the core muscles, including the external and internal oblique. It is useful exercise for muscle activation and its proper function.
Benefits of Lunges Exercise
Lunges exercise work well for strengthening of your lower body and muscles. Here are some of the major benefits that can be obtained by doing this exercise regularly.
1. Strengthens your leg
It is believed that lunges are the most effective exercise for legs and lower body. It helps in strengthening the legs and lower body structure. It can also speed up your metabolism. Lunges can help to shape and tone your legs efficiently.
2. Improve core strength
Lunges can improve your core strength. When doing lunges, it is essential to engage your core muscles namely abdominals and back, in order to keep your body balanced. This helps in improving your core muscles strength.
3. Improves Hip flexibility
Lunges can also improve the flexibility of your hips. Lunges stretch the hip muscles and make them flexible. It also improves the flexibility of your hip joints and can prevent the lower back pain that is usually caused by the tight hip flexors.
Some helpful tips
Remember, when doing these exercises that is squats and lunges, it is vital for you to adopt a proper procedure for doing this exercise. These two exercises mainly depend on the knees, and so proper posture is vital.
Place your knees positioned properly behind your toes and also over the ankles. Suppose if you feel any pain while doing an exercise, and then you can try doing this exercise with variation till you recover from the pain.
Both the exercise has its benefits. It is vital to understand your physical strength and other fitness requirements when choosing the exercise.
Neither exercise is superior to other. Both lunges and squats provide benefits to the lower body structure.
As mentioned previously, if you are beginner then the squat can be the ideal choice for you and if you want to strengthen you core muscles and a great number of your muscles than lunges can be suitable.
It greatly depends on your fitness needs and goals. Whichever the exercise you may choose, but follow the correct steps when doing the exercise to prevent possible injuries.
Lunges and squats can be performed either by adopting the traditional or the basic steps or you can also do the variations of lunges or squats.
It is significant to include these exercises in your fitness program in order to provide benefits to the lower body.
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