Forward leaning lunge or split squat with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 65

Weight counts twice!

Description: Stand with your feet hip-width apart, with a dumbbell in each hand by your sides. Keep your back straight and engage your core. Inhale as you take a large step forward with one leg, ensuring that your front knee is directly above your ankle and your back knee is hovering just above the ground.Simultaneously, tilt your torso forward at a 15 to 20-degree angle. Ensure that your back remains straight and avoid bending at the waist. Exhale as you push off your front foot and step back into the starting position. Keep your core engaged and maintain proper posture throughout. Repeat the exercise with the opposite leg, taking a large step forward and lowering your body. Keep your movements controlled and maintain the proper form. Continue alternating between legs, focusing on maintaining proper alignment, engaging your core, and breathing throughout the exercise. Aim for a full range of motion.

Exercise ID: 00100

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Forward leaning lunge or split squat with dumbbells

Exercise tips and tricks

Maintain a Forward Lean: Ensure that you maintain a slight forward lean with your torso throughout the movement. This helps target your glutes and hamstrings more effectively.
Engage Your Core: Keep your core activated to maintain balance and stability. This will help prevent any unnecessary wobbling and protect your lower back.
Controlled Movements: Execute the exercise with slow and controlled movements. This will help you focus on the muscle groups being targeted and improve overall form.
Check Your Knee Alignment: Make sure that your front knee does not extend beyond your toes when lunging forward. This will help reduce the risk of knee injuries and ensure proper form.
Use Appropriate Weight: Start with a lighter weight to master the form before progressing to heavier dumbbells. This approach will help prevent injury and enhance muscle engagement.
Foot Positioning: Pay attention to how you position your feet. Ensure that your feet remain hip-width apart to maintain balance and leverage.
Breathing Technique: Inhale as you lower your body into the lunge and exhale as you push back to the starting position. Proper breathing helps maintain muscle engagement and focus.
Mirror Check: Use a mirror during the exercise to check your posture and alignment. This visual feedback can be invaluable for maintaining form.
Step Length: Adjust the step length to a comfortable distance where you can maintain proper form without straining your muscles or joints.
Rest and Recover: Give yourself adequate rest between sets to prevent muscle fatigue, allowing you to maintain high-quality movements throughout your workout.

Exercise overview

Exercise tips and tricks

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