When training I usually rotate between forward and reverse lunges, BB or DB step ups and BB or DB Bulgarian Split Squats after my DE or ME Lower Body main lift.
My question is what is the difference between lunges, step ups, and split squats and what muscle groups are targeted with each? Or do they all basically work the same muscle groups, thanks guys.
Take this with a grain of salt, since this is only based on my personal experiences. I’ve no science to back this up.
Step ups seem to target the p-chain more than lunge variations. Lunges (reverse lunges especially) tend to target the quads a bit more. Bulgarian split squats seem to hit my adductors harder than any other lunge variation, and they also require greater hip-flexor flexibility.
As far as BB and DB variations go, a barbell resting on your back requires more core stabilization than two dumbells, but not as much as only holding a dumbell in one hand.[/quote]
If i were to hold one DB while doing a split Squat, what side would i hold the DB on if my right leg was doing the squatting and my left leg was rested on the bench?