Why Squats Are Bad and Lunges Are Good?

This is a special video for Angela. She asked me…

“Why are squats bad for the back and why are lunges better?”

Why Squats Are Bad and Lunges Are Good


CLICK HERE to watch the YouTube video.

I am going to get Orsy to go through a Dumbbell Squat to highlight why the dumbbell squat can irritate the back.

Dumbbell Squat

Dumbbell Squat (Front View)

Often people will collapse in the knees, which affects the knees and the lower back.

Side view Dumbbell Squat

Dumbbell Squat (Side View)

Some people have a difficult time mastering this movement, as it’s a little awkward to hold the dumbbells. When your trunk is bent more forward, it puts more stress on your back. A lot of people don’t have the necessary core endurance when it comes to the squat position and having their trunk forward.

The better alternative is doing a Stationary Dumbbell Lunge.

Stationary Dumbbell Lunge

Stationary Dumbbell Lunge (Front View)

In this exercise, the body is a lot more upright. As you can see with Orsy, her trunk is a lot more upright and her spine can handle a lot more upright movement as opposed to bending forward.

Side view Stationary Dumbbell Lunge

Stationary Dumbbell Lunge (Side View)

The bending forward movement leads to more stress and strain on the back. With her back upright, it’s easier on the back. It focuses more on the legs and puts less stress and strain on the back.

There you go! If you find the dumbbell squat irritates your back but you are still looking for an exercise to help you when it comes to working your legs, look at the lunge. The lunge is better and easier on your back while working your legs. 

If you want to eliminate your knee pain and get back to your 100% intensity pain-free workouts, then click here to check out the Fix My Knee Pain program.

Take care!

Rick Kaselj, MS