Dumbbell Lunges

• The dumbbell split squat is a great exercise for targeting the lower body muscles in a unilateral fashion.
• It is an effective way to teach proper form when performing a lunge, as well as a strength-building exercise.
• When using it for strength, aim to complete 5-8 repetitions per set. Higher rep ranges can be used for those looking to increase muscle size or conditioning.
• This exercise is versatile and can be used to build strength, muscle, and improve conditioning.
• Benefits of this exercise include: improved strength and size in the quads, glutes, and hamstrings; considered more knee-friendly than lunge variations; and single-leg stance training for a body position common to many sports.

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.

Variations: There are several ways to perform the exercise.

1. One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
2. The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
3. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to
   

1. Start by standing upright with your torso and hold two dumbbells by your sides.
2. Step forward with your right leg about 2 feet, keeping your left foot stationary behind you.
3. Lower your upper body down while maintaining balance and keeping your torso upright. Inhale as you go down.
4. Make sure your knee does not go forward beyond your toes and keep your front shin perpendicular to the ground.
5. Push up using mainly the heel of your foot and return to the starting position as you exhale.
6. Repeat the movement for the recommended number of repetitions and then switch to the left leg.

Caution: If you have balance issues, you may want to avoid this exercise or use your own bodyweight while holding onto a fixed object. Do not perform this exercise with a barbell on your back if you have balance problems.

Variations:

• Alternate each leg: Perform one repetition with the right leg, then the left leg, and continue alternating.
• Static lunge: Start with one foot already forward and perform lunges from that position until you complete the recommended number of repetitions. Switch legs and repeat.
• Walking lunges: Walk across the room in a lunging fashion, bringing the back leg forward after each lunge to

1. Ensure proper form by standing with your torso upright and holding two dumbbells by your sides.
2. Step forward with your right leg and lower your upper body down, keeping your torso upright and maintaining balance.
3. Avoid allowing your knee to go forward beyond your toes, as this can put stress on the knee joint. Keep your front shin perpendicular to the ground.
4. Push up using mainly the heel of your foot and return to the starting position.
5. Repeat the movement for the recommended number of repetitions, then switch to the left leg.
6. If you have balance problems, consider using your own bodyweight while holding onto a fixed object or avoid the exercise altogether.
7. Do not perform this exercise with a barbell on your back if you have balance issues.
8. Alternate each leg for each repetition or perform static lunges by starting with one foot already forward.
9. For a more advanced version, try walking lunges where you move across the room in a lunging fashion.
10. Lunges can be done with dumbbells or a barbell on the back, but the barbell variety is better suited for advanced athletes.
11. When using the dumbbell split squat for strength, aim for 5-8 repetitions per set.
12. For muscle size or conditioning, higher rep ranges can be used.
13. The