Demo & instructions
Dumbbell Split Squat
Also known as: Static Lunge, Stationary Dumbbell Lunge
Instructions
A lunge where both feet stay planted and you simply move up and down. It trains one leg at a time with far less balance work than stepping or elevated versions.
- Movement
- Lunge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–15 reps
Setup
- 1Hold a dumbbell in each hand at your sides.
- 2Take a long step forward and stay there, feet hip-width apart as if on two rails.
- 3Lift your back heel and keep your torso upright.
Execution
- 1Bend both knees and lower your back knee straight toward the floor.
- 2Stop just above the floor with your front heel firmly down.
- 3
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
