Different than lunges, split squats involve standing in a split position as you lower and raise the hips, really firing up the lower body.
Bowling says this is a great alternative to back squats because you're able to target the lower body efficiently without risk of injury to the back. "When done correctly, your legs will fail before your lower back does," Bowling says. Adding a shoulder press to the split squat works the upper body and core as well, making this a total-body exercise.
- Holding the dumbbells at your shoulders with your palms facing forward, take a big step backward with the left foot.
- Bend your knees to lower the rear knee toward the floor, making 90-degree angles with both legs.
- Straighten both legs as you press the weights up toward the ceiling. That's one rep.
- Do 10-12 reps, then repeat on the other side. Do three sets on each side.
