When it comes to working out for weight loss, there’s always a debate brewing about the “best” moves to burn fat and tone up fast. And right at the center of that debate? Good old squats and lunges. Two bodyweight staples you can do anywhere, no equipment needed—both brilliant for your legs and glutes, but which one really gives you more bang for your buck if you’re trying to slim down?
Let’s break it down properly: how squats and lunges work, which burns more calories, which builds more muscle, which is kinder to your joints—and most importantly, how you can use both smartly to hit your goals faster.
Why Squats and Lunges Are Both Weight Loss Heroes
First things first—if you’re trying to lose weight, the goal is to burn more calories than you eat. But the smart way to do that isn’t endless cardio alone—it’s strength training moves that work big muscle groups. Bigger muscles mean more calories burned, even when you’re not working out.
That’s exactly why squats and lunges are so good. They target your:
- Quads (front of your thighs)
- Glutes (your butt muscles)
- Hamstrings (back of your thighs)
- Core (to keep you stable)
- Even your calves and lower back get involved
The more muscles you work at once, the higher your calorie burn. And both moves tick that box.
The Squat: The King of Leg Day
The squat is one of the most popular lower body exercises ever—and for good reason.
How it works: You lower your hips down and back like you’re sitting in an invisible chair, then stand back up. Simple, but mighty.
Benefits for weight loss:
- Works multiple big muscles at once
- Gets your heart rate up when you do higher reps or add weight
- Builds strength and muscle, which raises your metabolism
- Easy to progress—just hold a dumbbell or barbell as you get stronger
Extra perk: Squats are beginner-friendly. They’re easier to learn than lunges for most people because you don’t have to balance on one leg.
Calories burned: 100–200 per 15 minutes, depending on your pace, depth, and whether you use extra weight.
The Lunge: Underrated But So Effective
Now let’s talk lunges. Lunges don’t get the same spotlight as squats, but they’re just as powerful—maybe even more so for some people.
How it works: You step forward (or backward), bend both knees until your back knee nearly touches the ground, then push back up.
Benefits for weight loss:
- Hits all the same big leg muscles as squats
- Adds extra challenge for your stabilizer muscles (hello, core and glute medius!)
- Single-leg work means each side pulls its own weight—great for balance and fixing strength imbalances
- Easy to tweak—try walking lunges, side lunges, or add a twist for extra burn
Extra perk: Lunges also work your balance and coordination more than squats. That means more muscles fired up, and more calories burned.
Calories burned: Similar to squats—around 100–200 per 15 minutes. But because you’re working one leg at a time and engaging your core more, some people feel they get a higher heart rate with lunges.
Squats vs Lunges: Which Builds More Muscle?
Building lean muscle is key for weight loss because muscle burns more calories than fat, even at rest.
- Squats: They’re usually heavier and more compound-focused. You can load up a squat with a barbell, kettlebell, or even resistance bands and hit your glutes and quads hard. If your goal is overall leg size and power, squats win.
- Lunges: Great for shaping your legs and glutes and working small stabilizer muscles squats might miss. Single-leg work is harder than it looks, and can make each leg work harder than when both are planted in a squat.
Verdict? Both build muscle well, but squats are slightly better for pure lower body strength and muscle gain. Lunges win for muscle balance, core work, and shape.
Which One’s Harder on Your Joints?
This is where form really matters.
- Squats: Can stress your knees if you lean too far forward or let your knees collapse inward. But they’re generally easier on hips and ankles than lunges.
- Lunges: Tougher on balance and can put more stress on the knees if your form is off—like stepping too far or too shallow. But lunges done right actually strengthen the knees over time by building the muscles around them.
If you have knee issues, you might find squats easier to start with. Just go shallow and focus on form before adding depth or weight.
Which Burns More Calories Overall?
Here’s the truth: the difference in calorie burn between squats and lunges is pretty small. What matters more is how you do them.
If you squat slowly with a light dumbbell, you’ll burn fewer calories than doing high-rep walking lunges with good form. But if you load up squats with a barbell or do jump squats in a circuit, you’ll torch calories like crazy.
So the real winner for fat loss? It depends on how hard you push yourself.
So, Which Should You Do to Lose Weight?
If your goal is to slim down, don’t pick just one. Use both.
Here’s why:
- Squats hit big muscles and let you lift heavier, building strength and boosting metabolism.
- Lunges train each leg individually, fire up your core, and improve balance.
- Both combined hit your lower body from every angle, giving you better shape, strength, and calorie burn.
A Simple Squat and Lunge Workout for Fat Loss
Here’s a quick circuit you can try at home or in the gym:
Warm-up:
5 minutes of bodyweight squats, lunges, and leg swings
Main circuit:
- 15 bodyweight squats (add a dumbbell if you can)
- 12 lunges per leg (forward or reverse)
- 15 sumo squats (feet wider, toes out)
- 10 walking lunges per leg
- 30-second squat hold
Rest 1–2 minutes. Repeat for 3–4 rounds.
Finish with some light stretching. That’s it—legs on fire, heart rate up, calories torched.
Tips for Better Results
- Keep your core tight during both squats and lunges—this protects your back and makes you stronger.
- Go full range of motion. Deeper squats and lunges hit more muscle fibers.
- Start slow and add weight or reps as you get stronger.
- Pair these moves with good nutrition and a bit of cardio for the best fat loss results.
Final Takeaway
If you’ve been trying to figure out which exercise to pick for weight loss—squats or lunges—the best answer is don’t choose. Do both.
Squats build big strength and power. Lunges shape and balance things out. Together, they help you burn more calories, grow lean muscle, and sculpt legs and glutes you’ll actually want to show off.
So clear some floor space, drop into a squat, step out into a lunge—and repeat. Your stronger, leaner self will thank you later.
