Difference between split squat and a lunge?

[smackinder]

I know this sounds like a dumb question, but is there any difference (muscle wise) between bulgarian split squats and lunges? Can they be used interchangeably, or do they work slightly different muscles?

[Rasputin4]

Bulgarian split squats are different from lunges. The main difference is that your path of movement is more vertical whereas with lunges, while you do move up and down, it's to a lesser degree because you are also moving through a far greater horizontal plane. Split squats may seem more similar than standard squats to lunges because you are doing them unilaterally. The increased emphasis on vertical motion in the squat means the hamstrings will come into play somewhat more than in lunges, where quadriceps are far more dominant. With lunges, you are actually stepping forward with your front leg. With split squats, your leg placement remains stationary and you move vertically from that position. Split squats are a great exercise and I wouldn't disregard them! There's also no reason why you can't do both split squat and lunges. You could even throw in some form of dumbbell deadlifts to hit your hamstrings more.

[smackinder]

Bulgarian split squats are different from lunges. The main difference is that your path of movement is more vertical whereas with lunges, while you do move up and down, it's to a lesser degree because you are also moving through a far greater horizontal plane. Split squats may seem more similar than standard squats to lunges because you are doing them unilaterally. The increased emphasis on vertical motion in the squat means the hamstrings will come into play somewhat more than in lunges, where quadriceps are far more dominant. With lunges, you are actually stepping forward with your front leg. With split squats, your leg placement remains stationary and you move vertically from that position. Split squats are a great exercise and I wouldn't disregard them! There's also no reason why you can't do both split squat and lunges. You could even throw in some form of dumbbell deadlifts to hit your hamstrings more.

Thank you. That really cleared up some confusion, and I was looking for more exercise to build strength in my hamstrings. They are my weak point, unfortunately.