Weighted lunge (Weighted split squat)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis

Technique

1. Grab one dumbbell in each hand and stand up.
2. Take one step forward and bend the front leg until your back knee almost touches the ground.
3. Push yourself back up to the initial position, then repeat on the other side.

Form tips

1. Keep your torso straight up (vertical).
2. The front foot should be facing forward and the front knee should travel forward in line with the toes.

Similar Exercises

• Overhead lunge
• Reverse lunge
• Weighted slanted quarter pistol squat
• Weighted quarter pistol squat touchdown
• Weighted pistol squat