For glute growth
For glute growth, barbell back squat and reverse lunge score the same.
Barbell back squat is easier to progress; reverse lunge is easier on the joints.
Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Back Squat. Deep squats grew the glutes about three times more than half squats in one study.
Reverse Lunge. Stepping back keeps the front shin upright and stretches the front glute. Balance makes heavy loading harder.
For quad growth, barbell back squat rates higher on our research criteria: easier to progress, more of the work on the quads. Reverse lunge is easier on the joints.
For running, reverse lunge rates higher on our research criteria: easier to learn and fit in. Barbell back squat does more to prevent injuries.
For glute growth, barbell back squat and reverse lunge score the same. Barbell back squat is easier to progress; reverse lunge is easier on the joints. Both are good choices, and they train the glutes differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Reverse lunge is easier: it’s easy to learn, while barbell back squat takes some practice.
Barbell back squat needs a barbell and a squat rack, so for most people it’s a gym exercise. Reverse lunge needs dumbbells, so a home gym covers it.
Reverse lunge: it rates Strong for joint and recovery cost in our research rubric, against Fair for barbell back squat.