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You are here: Experts > Recreation/Outdoors > Bodybuilding > Weightlifting & Exercise > Squats vs. Lunges
Expert: David Dickeson, A.S. - 10/27/2009
Question
I am currently 18 years old, and I have worked out on a consistent basis since I was about 15. Since I graduated from high school, however, I no longer have access to a squat rack to perform barbell squats. However, I do have an Olympic barbell set at home that I use to work out. As a substitute for squats, I do barbell lunges. (I am obviously limited in how much weight I can use by how much I can lift from the ground to my shoulders!)
My question is: approximately what ratio can be used to determine equivalent squat weight from lunges? For instance, I currently perform 3 sets of 10 reps of barbell lunges with 125 pounds. If I were to perform the same sets and reps of squats, what weight would I use? I know that lunges are typically harder than squats, so I figured that the squat "equivalent" (for lack of a better word) would be at least ten pounds more. Any insight please?
Answer
Hello Justin
If you do not have access to a power rack, do dead lifts instead. Lift and hold the weight for 1 minute. Do this once a week. When you can, join a gym or buy your own power rack. Best piece of equipment you ever will own.
Lunges can quickly go wrong, especially when holding something heavy. Be safe and do the dead lifts.
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