ลันจ์ด้วยดัมเบล vs Squat – Bodyweight
Side-by-side comparison of ลันจ์ด้วยดัมเบล and Squat – Bodyweight. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | ลันจ์ด้วยดัมเบล | Squat – Bodyweight |
|---|---|---|
| Primary Muscle | Quadriceps | Quadriceps |
| Secondary Muscles | None | สะโพก, Hamstrings |
| Equipment | Dumbbells | No equipment |
| MET Value | 6 | 4.5 |
| Calories (30 min, 70 kg) | ≈ 210 cal | ≈ 158 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
When to choose ลันจ์ด้วยดัมเบล
Choose ลันจ์ด้วยดัมเบล when you have access to Dumbbells and want a structured exercise for Quadriceps. With a higher MET value (6 vs 4.5), ลันจ์ด้วยดัมเบล burns more calories per minute.
Full ลันจ์ด้วยดัมเบล guide →When to choose Squat – Bodyweight
Choose Squat – Bodyweight when you have access to No equipment and want a structured exercise for Quadriceps. Squat – Bodyweight has a lower MET value (4.5), more accessible for beginners or recovery sessions. It also engages สะโพก, Hamstrings, offering a more complete movement.
Full Squat – Bodyweight guide →The Verdict
Both ลันจ์ด้วยดัมเบล and Squat – Bodyweight effectively target Quadriceps. They differ in equipment: ลันจ์ด้วยดัมเบล uses dumbbells, while Squat – Bodyweight uses no equipment. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is ลันจ์ด้วยดัมเบล better than Squat – Bodyweight?
Neither is universally better. ลันจ์ด้วยดัมเบล (MET 6) and Squat – Bodyweight (MET 4.5) serve different purposes. ลันจ์ด้วยดัมเบล uses dumbbells and targets Quadriceps, while Squat – Bodyweight uses no equipment and targets Quadriceps. Choose based on your goals and available equipment.
Can I replace ลันจ์ด้วยดัมเบล with Squat – Bodyweight?
Yes, both target Quadriceps, making them reasonable substitutes. Consider the equipment requirements (Dumbbells vs No equipment) and consult a qualified coach before making changes to your program.
Which burns more calories, ลันจ์ด้วยดัมเบล or Squat – Bodyweight?
ลันจ์ด้วยดัมเบล burns approximately 210 cal/30 min vs 158 cal/30 min for Squat – Bodyweight (based on a 70 kg person).
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