Different than lunges, split squats involve holding your legs in a split position, as you lower and raise the hips, really firing up the lower body.
Eric 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," Eric said. 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 out, step backward about three feet with your left foot. Press the weights up to the ceiling.
- Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
- Straighten both legs as you press the weights back toward the ceiling.
- This completes one rep.
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