The Walking Lunge, Dynamic Forward Lunge, Split Squat, Side Lunge, and … Then do the reverse by going from your squat back to your lunge while keeping the same body alignment. The jump lunge can often be applied to the stationary lunge, reverse lunge, and sometimes the Bulgarian split squat.

5 – Use the Lunge-to-Squat-to-Lunge Test Get in the bottom of a lunge then move into a squat without adjusting your hip mechanics or torso angle.

The main difference between a lunge and split squat is that a lunge involves a step forward, back or to the side, while the feet stay stationary in a split squat. Lunges vs. Split Squat Technique To the average eye, there isn't much difference between a lunge and a split squat . The Reverse Lunge, or Step-Back Lunge, is an under-appreciated variation of a popular leg exercise.