Split Dumbbell Lunge

Intermediate Level of Difficulty

The split dumbbell lunge is a challenging lower body exercise that targets the glutes, quads and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

split dumbbell lunge - step 1

Step 1

Start with one foot up on a bench and your other leg just slightly in front of your body. Hold the dumbbells at your side.

split dumbbell lunge - step 2

Step 2

Lower your back knee to the floor while maintaining a neutral spine and good posture. Keep a majority of your body weight over your front heel.

split dumbbell lunge - step 3

Step 3

Press the heel of your front foot through the floor and rise back up to the starting position.