My name is Dana Sanders, former NFL running back turned fitness trainer. We are here today in Seattle, Washington at beautiful Alki Point with LIVESTRONG.com. Today's topic which is better squats or lunges? Well it all depends. When I work with football players we usually do a lot of squats, heavy squats because we want to build power. And that's a great exercise for building power for the lower body. Lunges on the other hand I use when I'm doing when I'm working with people that are you know say non athletes. Lunges are designed to shape the legs. So usually when I work with female clients we usually do more lunges then we do with squats. Now if we are working with body builders, guys who are trying to, or females who are trying to put on size then we go over to the squat rack. But either way it all depends on what your goals are. If your goal is to shape and to tone and just have a great body then lunges is a good way to go. But if you want to put on a little size and you know you want to walk around looking manly lets go over to the squat. It will definitely help give you the look you are looking for. When I work with the two different types of lunges I usually use the longer stride for sprinters or athletes. And a shorter stride for people I consider like my age you know. So you don't put so much pressure on your joints. For instance, with me because I've had so many knee problems I take short strides, I take a shorter squat. I don't go completely down to the floor like I do with the longer stride when I'm dealing with athletes. And these are my tips for squats versus lunges. And my name is Dana Sanders with LIVESTRONG.com. And remember happiness is a choice so choose to be happy and live strong.