Split squats and lunges have reputations for being tough, quad-burning exercises. After back squats, they’re two of the best movements for building leg muscle and functional strength. They certainly deserve a place in your leg day routine. 

But what exactly is the difference between these single leg, compound movements? 

Although they look similar, split squats and lunges involve nuances in form and movement patterns. To master them, it’s important to understand these differences. 

What Is The Difference Between a Split Squat and a Lunge?

The main difference between a split squat and a lunge lies in your foot positioning and body movement. 

During a split squat, both feet remain planted on the floor as your body moves in an up and down motion. This is true for traditional, front-foot elevated or rear-foot elevated split squats.

The lunge is a more dynamic movement involving foot movement. It recruits more muscles as your body travels forward and back, side to side or in a walking motion. 

When performing the lunge, one of your feet moves while the other stays anchored to the ground. Most gym goers will perform the lunge with alternating legs, whereas the split squat focusses on one leg at a time during each set. 

With the static nature of the split squat, there’s a lower barrier to entry for beginners. Although balance and coordination are essential for a split squat, these skills are required to an even greater extent during a lunge. 

For both these single leg exercises, it’s more common to add load via free weights, but both can be performed with barbells too. Looking to upgrade your home gym? Check out our Dumbbells For Sale.

What is the Difference Between a Split Squat and a Bulgarian Split Squat?

Standard split squat form keeps both feet on the floor at the same level. This contrasts to the Bulgarian variety, which is a type of rear-foot elevated split squat. 

The Bulgarian split squat is an advanced variation that requires lifting your back foot onto an Exercise Bench, plyo box or other type of platform while the other foot remains grounded. 

Having your rear foot elevated increases your range of motion, allowing you to sink deeper on the loaded front leg. Compared to the standard split squat, the Bulgarian shifts your weight forward and places more demand on your quads and hip flexors. It will also provide a greater test for your balance and stability.

What is the Difference Between a Split Squat and an ATG Split Squat?

Compared to the standard version, the ATG split squat emphasises movement and mobility. Both variations start in the same position and keep the feet fixed, but the key difference to perform the ATG is in how the front knee moves.

With the standard split squat, the predominant movement is a vertical up and down. With an ATG variation, the movement is more of a diagonal motion that sees you move forward and down. The aim with the ATG is to push the front knee ahead and over your toes as you lower down until your hamstring meets your calf or glute meets your heel. Your back leg will be as straight as possible.

The ATG split squat requires high amounts of mobility, particularly in your knees and hips. It can be a difficult move to master, but it can be made more accessible by elevating your front foot on a plate or small step. 

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