Difference between lunge and split squat - JP Fitness Forums

Ruthie · 03-14-2008, 05:06 AM

Hi all

I'm just reviewing the exercises for stage2 which I am planning to move onto on Sunday. I'm comparing the lunge with rear foot elevated and Bulgarian split squat - they seem pretty similar to me except the rear foot is higher in the split squat. Are there any other differences that I am missing? Also could somebody suggest how high the rear leg should be for the split squat - does higher make it harder or just different?

Thanks
Ruth

missjane · 03-14-2008, 05:11 AM

With the split squat, you have the bottom of your foot on the back step. The BSS is harder because only the top of your foot is resting on the bench.

I believe in the book, the split squat is elevated on a step with one riser.

Ruthie · 03-14-2008, 05:18 AM

Quote:

Originally Posted by missjane

With the split squat, you have the bottom of your foot on the back step. The BSS is harder because only the top of your foot is resting on the bench.

I believe in the book, the split squat is elevated on a step with one riser.

Ah I see - didn't spot that. Thanks.

I think it's the lunge that is on one riser, but the split squat is on that box thing in the picture which I don't know how high it is.

Ruthie · 03-14-2008, 05:22 AM

Actually looking at the book I think you have the wrong way round? The lunge (that you are calling the split squat as opposed to the BSS) is just the toe and the BSS is the whole of the top of the foot?

LaraT · 03-14-2008, 05:43 AM

With the lunge you have the ball of your foot on the bench. Imagine the way a sprinter would be in the starting block on the track, kind of on the ball of the foot up on the toes. With the BSS you are resting the top of your foot flat against the bench. This position makes it harder for you to use the resting leg to "push" from.

Also, I dont have book in front of me but I think the lunge is done on the step with 1-2 risers and the BSS is shown using the wooden box (which is higher than in the pic with the lunge)

DirtyMartini · 03-14-2008, 05:49 AM

And in the instructions for the BSS, it says to put your resting leg on a bench. So, I used the bench for my rear leg and it seemed to work pretty well.

LaraT · 03-14-2008, 06:20 AM

Quote:

Originally Posted by DirtyMartini

And in the instructions for the BSS, it says to put your resting leg on a bench. So, I used the bench for my rear leg and it seemed to work pretty well.

I also used a bench and it worked well. The first time I tried using the aerobic bench w/risers and had trouble keeping the top of foot down. I really feel this one in the hams/glutes!

missjane · 03-14-2008, 06:31 AM

Right.....with the lunge, you have the ball of your foot on the step (which I called the bottom in my original post). This give you more support. With the BSS, it's the top of your foot, which gives you less support. Most find the BSS harder, but there are some who find the lunge just as hard, if not harder.

Ruthie · 03-14-2008, 08:44 AM

Quote:

Originally Posted by DirtyMartini

And in the instructions for the BSS, it says to put your resting leg on a bench. So, I used the bench for my rear leg and it seemed to work pretty well.

I don't actually have a weights bench, I generally lay on my step instead (although I am thinking this may prove to be difficult for some exercises such as the Cuban snatch). So how high is a bench?

Ruthie · 03-14-2008, 08:48 AM

Quote:

Originally Posted by LaraT

With the lunge you have the ball of your foot on the bench. Imagine the way a sprinter would be in the starting block on the track, kind of on the ball of the foot up on the toes. With the BSS you are resting the top of your foot flat against the bench. This position makes it harder for you to use the resting leg to "push" from.

Thanks, I understand better now - so the BSS is effectively a one leg squat, whereas the lunge will use the quads of the back leg also.

missjane · 03-14-2008, 08:50 AM

You are probably going to want to invest in a bench. They are inexpensive and you can use them for step-ups, BSS's, chest press, cuban snatch, YTWL, and other exercises in NROL4W. Get one that you can incline.

PerfectMartini · 03-14-2008, 08:56 AM

Quote:

Originally Posted by Ruthie

I don't actually have a weights bench, I generally lay on my step instead (although I am thinking this may prove to be difficult for some exercises such as the Cuban snatch). So how high is a bench?

20" give or take.

Ruthie · 03-14-2008, 08:59 AM

Quote:

Originally Posted by missjane

You are probably going to want to invest in a bench. They are inexpensive and you can use them for step-ups, BSS's, chest press, cuban snatch, YTWL, and other exercises in NROL4W. Get one that you can incline.

I know, I would like one, but the thing is I am running out of space and I can use my high step for step-ups, BSSs and my long step for chest press and similar. I have 8 risers so I can build it up quite a bit and it will go on a slant but not ideally as high as I would need for Cuban snatch, YTWL. I might get some slanted risers that would stabilise it then it would probably substitute.