Squats vs. Lunges for Hip Flexors

The hip flexors are a group of two muscles, the iliacus and the psoas major, collectively known as the iliopsoas. These small muscles have a big job -- strong and flexible hip flexors are crucial when it comes to hip flexion and stability and overall posture of the lower back and hips. When comparing squats and lunges for hip-flexor conditioning, lunges tend to come out on top.

  1. Squat Technique

    • Load a barbell with the desired amount of weight or grab a set of dumbbells. Unrack the bar and hold it across your upper back and shoulders, securing it in place with an overhand grip. Position your feet to a shoulder-width stance, brace your abdominal muscles and straighten your back. Maintain this position as you look straight ahead and flex your hips and knees to lower into a squat position until your thighs reach horizontal. Press through your heels to return to the starting position.

    Benefits of Squats

    • Squats are one of the best exercises for developing lower-body strength and shaping the glutes. Because both legs are used simultaneously during a squat, you have a stable foundation and the potential to lift very heavy loads, which over time can result in large strength gains and muscle development. However, when it comes to targeting the hip flexors, its benefits are rather limited. During the exercise, the hip flexors work to resist hip flexion as you lower into the squat position. Other than that, squats primarily direct the workload to the back, glutes, quadriceps and hamstrings.

    Lunge Technique

    • Hold a dumbbell in each hand and stand with your legs slightly apart. Stabilize your abdomen, straighten your back and look straight ahead. Take a large step forward with your right leg. Flex your right hip and knee to lower into a lunge. Continue down until your right knee reaches 90 degrees. Press through your right heel to return to the starting position. Repeat the lunge with your left leg.

    Benefits of Lunges

    • Lunges have the ability to work your hip flexors in two ways -- by strengthening and stretching. The hip flexors on the front leg work to resist hip flexion during the downward phase of the lunge, while the hip flexors on the back leg are stretched as you lunge forward. The psoas portion of the hip flexors are worked extensively during lunges to stabilize your torso and prevent side-to-side movement of your upper body.

    Lunge Variations

    • To get the most out of lunges for your hip flexors, try performing different variations of the exercise. Walking lunges, for example, will work the hip flexors more intensely and lead to greater improvements in strength. Side lunges will force the hip flexors to work at different angles, and rear lunges will challenge hip-flexor stability.