TETSUBarbell Speed Squat vs Forward Lunge
The Barbell Speed Squat and the Forward Lunge both train the glutes as their primary muscle. The Barbell Speed Squat uses a barbell while the Forward Lunge is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Speed Squat | Forward Lunge | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | quadriceps, hamstrings and calves |
| Equipment | barbell | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Barbell Speed Squat — first steps
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the barbell across your upper back, resting it on your traps or rear delts.
Forward Lunge — first steps
- Stand with your feet hip-width apart and hands on your hips.
- Take a big step forward with your right foot, lowering your body into a lunge position.
Full step-by-step guides are linked below.
Which should you choose?
The Barbell Speed Squat lets you load the heaviest weights and progress in small, steady jumps. The Forward Lunge needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Barbell Speed Squat better than the Forward Lunge?
Neither is universally better — both train the glutes as the primary mover. The Barbell Speed Squat lets you load the heaviest weights and progress in small, steady jumps, while the Forward Lunge needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Barbell Speed Squat and the Forward Lunge in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Barbell Speed Squat and the Forward Lunge work the same muscles?
Yes — the primary muscle is the same (glutes) and both rely on the same supporting muscles: quadriceps, hamstrings and calves.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.