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Squats Vs. Lunges


GrassMaine89

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As I’ve mentioned in previous threads I work with children in a residential facility. I currently run a strength program for them (including grip) but am limited in equipment. I am a firm believer in the powerful benefits of squats but the only equipment I have access too for strength training is a set of adjustable dumbbells with enough weight for 50 pounds on each. Currently the kids are doing weighted lunges and I was wondering if this would have a similar effect as squats? If not I was wondering if anybody on here knows of a lift I could do with this equipment that would be equally as beneficial as squats. I am currently in the process of requesting the company to set up a weight room. I appreciate any and all feedback, thanks.

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I tried this some years ago but the effect is not the same, I got a little more definition but lost strength.

Squats with barbells are unparalleled. Lunges are unsafe imo, however this might depend on the used weight.

You can take somebody or a bag of, lets say potatoes, on your back and do squats. If you're allowed to drop the weights on the floor, you can put one barbell on each shoulder and hold them with one hand each

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If you want to learn them the squat pattern, let them do Goblet Squat. But Lunges are also a very good exercise and very "functional".

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Walking lunges are a fantastic exercise, and I've found them to be beneficial in balance out any strength/balance differences between the legs. Definitely NOT a substitute for squats, though. Squats are a main event, lunges are on the undercard. Work squats unweighted to learn the form, do some goblet squats, perhaps some jump squats for power development and finish with walking lunges and stiff-legged deadlifts, that's a pretty well-balanced leg routine.

Edited by diomedes
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Walking lunges are a fantastic exercise, and I've found them to be beneficial in balance out any strength/balance differences between the legs. Definitely NOT a substitute for squats, though. Squats are a main event, lunges are on the undercard. Work squats unweighted to learn the form, do some goblet squats, perhaps some jump squats for power development and finish with walking lunges and stiff-legged deadlifts, that's a pretty well-balanced leg routine.

If you want to learn them the squat pattern, let them do Goblet Squat. But Lunges are also a very good exercise and very "functional".

I tried this some years ago but the effect is not the same, I got a little more definition but lost strength. Squats with barbells are unparalleled. Lunges are unsafe imo, however this might depend on the used weight. You can take somebody or a bag of, lets say potatoes, on your back and do squats. If you're allowed to drop the weights on the floor, you can put one barbell on each shoulder and hold them with one hand each

Thank you guys for the input...I very much appreciate it...I will take this information and work with the kids to modify the program that they are working on

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Based on the information I have lunges seem the clear choice. Here is why:

-Your limited equipment will be the deciding factor

-Work muscles in a HIP DOMINANT not KNEE DOMINANT motion pattern, which is more practical and generally transfers to anything well

-Requires little to no instruction, whereas squats take time to learn proper mechanics and form

-I believe that lunges are much more taxing. I feel like dying after weighted lunges more often than not

Hope this helps

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Based on the information I have lunges seem the clear choice. Here is why:

-Your limited equipment will be the deciding factor

-Work muscles in a HIP DOMINANT not KNEE DOMINANT motion pattern, which is more practical and generally transfers to anything well

-Requires little to no instruction, whereas squats take time to learn proper mechanics and form

-I believe that lunges are much more taxing. I feel like dying after weighted lunges more often than not

Hope this helps

It does....Thanks for the info

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When I travel, all I have access to is dumbbells up to 50lbs. For a lower day, I do:

Squats, with the dumbells racked in front of me, at chest height. I hold my arms like at the top of a chin up

Split squats, one dumbell overhead with one arm

Single leg deadlifts

Crunches on a stability ball lately, though turkish getups could make an appearance, or maybe use the dumbbells like an ab wheel

Strict form, high reps, short rest periods. They all reduce the amount of weight I need. It's good enough for me.

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When I travel, all I have access to is dumbbells up to 50lbs. For a lower day, I do:

Squats, with the dumbells racked in front of me, at chest height. I hold my arms like at the top of a chin up

Split squats, one dumbell overhead with one arm

Single leg deadlifts

Crunches on a stability ball lately, though turkish getups could make an appearance, or maybe use the dumbbells like an ab wheel

Strict form, high reps, short rest periods. They all reduce the amount of weight I need. It's good enough for me.

Thanks for the detailed workout...I think I'm going to have them try the squats with the dumbbells at chest level...I would like them to get the form of squats that way if I do get the equipment I'm asking for they will have a head start on form...but lots of good information in your post...thanks man

Edited by GrassMaine89
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