The split squat is a lunge -- often called a stationary lunge. The split squat and lunge target the same muscles and involve the same joint movements. However, the exercise technique is different for each movement, making the lunge a more challenging exercise. Use the split squat to learn the basic lunge form before advancing to the more challenging version.


The purpose of a split squat and a lunge is to target one leg while performing a squat type of exercise. Like a standard squat, the split squat and lunge movements involve knee and hip extension. However, the standard squat works both legs simultaneously, while the split squat and lunge focus on one leg at a time -- the front leg. Both exercises target the quadriceps muscles, with the glutes assisting and the hamstrings acting as stabilizers.

Lunge Technique

Technique and difficulty level are the main distinctions between the lunge and split squat. The lunge is a more challenging movement as it requires more strength, coordination and balance because you move your feet during the exercise. Stand with your feet about shoulder-width apart -- this is the starting position. Take a step forward with one leg, rolling from heel to toe to minimize the impact. Drop down until your front thigh is parallel to the floor and your back knee is within a couple inches of the floor. Push through the heel of the front leg to power yourself back up, pulling your front leg back to a standing position.

Split Squat Technique

During the split squat both feet remain stationary; this exercise requires less coordination and strength because you do not push yourself back into a standing position -- you remain in the split stance throughout the exercise. Stand with one foot in front of the other and drop into a lunge until the front thigh is about parallel to the floor. Straighten your front knee to return to the starting position.


The split squat serves as a stepping stone exercise to the lunge. First learn proper squatting technique using only your body weight as the resistance. Progress to the split squat movement. Once you perfect the form and master the balance required for this exercise, advance to the lunge. As you become stronger, hold weights to increase the difficulty of these exercises.

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