Both squats and lunges are ideal exercises for building leg strength, but squats are typically more challenging. Determine for yourself which is best by first performing these exercises with light or no weight first. Talk to your doctor if you experience knee or back pain while doing either of these exercises.
Squats
Squats are typically performed with a plate-weighted barbell, but can also be done with dumbbells at your sides, or no weight at all. Only do squats if you are fit and have no serious joint problems or back pain. Squats, especially the barbell variety, place a considerable amount of stress on the back and knees, and could easily lead to injury if not performed properly. If you have never done barbell squats before, perform it with two spotters--one on each end of the barbell--or inside a squat rack.
Lunges
Lunges can be performed in a variety of ways, some more challenging than others. It is unlikely that you would need a spotter when doing lunges. The exercise is usually done with a dumbbell in each hand, but this is optional. Your fitness level may play a role in which type of lunge variety you prefer. The traditional way to do lunges is by alternating each leg and remaining stationary. A more challenging version is the walking lunge, in which you walk across a room in lunging form. If you have knee issues, consider doing static lunges. During static lunges, one foot is already planted and you only perform the up and down movement with that leg before switching sides.
Variations
If you get bored easily with repetitious exercise movements, you should incorporate exercises into your workouts that allow you to change your routine easily. When considering exercise variations, lunges may be better than squats, as there are several ways of doing them, whereas there is only one way of performing a traditional squat.
Muscles Worked
Both lunges and squats are considered to be strength exercises. The main muscles that are worked during lunges are the quadriceps, but the calves, glutes and hamstrings are also engaged. Squats engage the same muscle groups in addition to the lower back. In terms of the amount of muscle groups worked, squats are a better exercise.
Fitness Goals
If you are looking to build lots of power and size in your legs, the squat is perhaps the better choice. This is because you can typically lift more weight in the squat position than you can in the lunge position. If toning and firming up the leg muscles is your ultimate goal, the lunge exercise and its many variations are more suitable.
