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Quads ยท Lunge

Dumbbell Split Squat

A compound lunge exercise for the quads and glutes, done with a dumbbell. It also works the adductors.

Dumbbell Compound Reps and weight One side at a time Also called: split squat, static lunge

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AdductorsInner thighsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Long enough step that the front shin stays near vertical.
  3. Lower the back knee straight down, trunk upright.
  4. Drive up through the front heel.
  5. Control every rep. Do all the reps on one side, then the other. Stop the set when your form changes.

Common mistakes

  • Too short a step. A longer step keeps the front shin nearer vertical.
  • Leaning forward. Keep the trunk upright.
  • Pushing off the back foot. Drive up through the front heel.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.