Split Lunge with Curl

Intermediate Level of Difficulty

The split lunge with dumbbell curl is an intermediate compound exercise. This is a great toning exercise that targets the legs and biceps.


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.

Picture of Biceps


Biceps are the pair of muscles on the front of the upper arm connecting the shoulder to the elbow. Your biceps are used in everything from turning a doorknob to lifting heavy items. Strengthening your biceps can greatly reduce the "flabby arms" look.

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 lunge with curl - step 1

Step 1

Start in a split lunge position with one foot up on the bench while holding both dumbbells at your side.

split lunge with curl - step 2

Step 2

Lower yourself down into a lunge position making sure to keep your back straight and your shoulders pulled back.

split lunge with curl - step 3

Step 3

Press back up through your heel and curl the dumbbells up towards your shoulders.