Dumbbell Split Lunge Stretch
Stretch & strengthen! The Dumbbell Split Lunge targets your hip flexors, glutes, and hamstrings for better flexibility & lower body power.
The Dumbbell Split Lunge Stretch is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Split Lunge Stretch Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Dumbbell Split Lunge Stretch Variations and Alternatives
How to do the Dumbbell Split Lunge Stretch
Stand with your feet hip-width apart while holding a dumbbell in each hand by your sides.
Take a big step forward with one leg and shift your weight forward so that your heel hits the floor first.
Lower your body until your front thigh is parallel to the floor and your back knee is bent so that it's nearly touching the floor. Keep your torso upright and your hips square.
Hold this position for a second, emphasizing the stretch in the hip flexor of your back leg, and the front leg's hamstring and glute.
Push off your front leg to return to the starting position.
Repeat for the desired number of repetitions, and then switch legs.
Remember to perform this exercise with proper form to minimize the risk of injury and get the most benefit from the stretch. It's a good idea to warm up before strength training and to consult with a fitness professional if you're new to this exercise.
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Dumbbell Split Lunge Stretch FAQs
What muscles does the Dumbbell Split Lunge Stretch work?
The Dumbbell Split Lunge Stretch mainly works the glutes & hips and hamstrings, with help from the quads and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Dumbbell Split Lunge Stretch?
Dumbbells.
Is the Dumbbell Split Lunge Stretch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Split Lunge Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Split Lunge Stretch variations and alternatives?
Similar exercises include the Deep Lunge to Hamstring Stretch, Dumbbell Side Goblet Lunge Stretch, Dumbbell Side Lunge and Dumbbell Side Change Plyo Lunge.
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