Woman performing a split lunge https://www.GetStrong.fit/Fitness

The Split Lunge

In this article, we will cover how to perform Split Lunges, the different muscles it works and the benefits to performing them.

This exercise is used commonly for strength training. It is classified as a beginner level difficulty exercise.

The Split Lung is a great compound lift allowing most people to use a heavier weight than walking lunges.

Split Lunges are also known as Static Lunges.

When performing Split Lunges your feet do not move between repetitions.

Keeping your feet stationary will help to make balancing the weight a lot simpler.

You can use dumbells, kettlebells or a barbell when performing Split Lunges.

If you are using Dumbells or Kettlebells, place one in each hand and hold them at your side while performing the exercise.

Using Dumbells or Kettlebells will place a greater amount of tension onto your forearms. Holding the weight in your hands at your side can help you to increase your grip strength.

When using a Barbell have the bar in the same position you use when performing squats (bar placed along the top of your traps). Using a barbell will slightly alter the amount of tension placed onto your core.

Using a barbell is harder than using dumbells or kettlebells. This is because of the balance required to perform the movement.

How To Do Split Lunge Image Demenstration

Step 1

How to perform dumbell Split Lunge step 1 of 2 https://www.GetStrong.fit/Fitness

Step 2

How to perform dumbell Split Lunge step 2 of 2 https://www.GetStrong.fit/Fitness

Image source

How to do Barbell Split Lunges example https://www.GetStrong.fit

How To Do The Split Lunge Exercise

  • Begin by grabbing dumbells in each hand and place them at your side. Or placing a barbell along the top of the traps.
  • You are to move into a standing position while keeping your torso upright.
  • Move one of your legs approximately two feet forward and leave the other foot stationary.
  • You are now in the starting position.
  • Keep your torso upright as you lower your upper body down, inhale as you are lowering yourself.
  • Make sure that your knee does not pass your toe as you are performing this movement (shown to increase excessive stress onto your knee joint). You front shin is to stay perpendicular to the ground.
  • Using the heel of your front foot you will push up to return to the starting position. Exhale as you push yourself up.
  • Repeat for the desired number of repetitions and then switch your foot position.

How To Do Split Lunges Video Demenstration

Split Lunges Muscles Worked

Your abdominal muscles and back muscles work to help you stabilize the weight during this exercise.

  • Primary Muscles

  • Quadriceps
  • Glutes
  • Hamstrings
  • Secondary Muscles

  • Calfs
  • Abdominals
  • Back
the different muscles worked by Split Lunges https://www.GetStrong.fit

Benefits of Split Lunges

Practicing the lunge exercise will help to improve your balance.

Lunges are a unilateral exercise(trains one side of your body at a time), it is shown to increase your balance and coordination.

Split lunges are a functional movement. They will help you improve your performance of natural, everyday movements.

Performing this exercise will stretch your hip flexor muscles. Most people have chronically tight hip flexor muscles. Lunges may help to improve your mobility of the hip flexor muscles.

High activation of your gluteal muscles is achieved with this movement.


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