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The "split lunge," also known as a "split squat," is a great introduction to lunging since it allows you to get the same benefits as a dynamic lunge without having to actually lunge forwards, backwards, or to your sides.

I like to start beginners off with this movement to help them learn stability, create greater strength throughout their entire lower body, and also get a great stretch down the back leg.

Here’s how to complete a split lunge:

1. Keep your chest up and your shoulder blades back
2. Hold your arms by your sides (dumbbells optional)
3. Place one foot about 3 feet in front of you
4. Keep your back foot balanced on just the ball of that same foot
5. Slowly lower your back knee towards the floor
6. Sit into your front hip and keep the weight toward the front heel
7. Push back up to the top starting position
8. Repeat 10-15 total repetitions on each side before

Tips to remember:

1. Maintain balance throughout the exercise
2. Do not let the heel of the back foot touch at any time during the set
3. Keep your weight on the front leg’s hip and heel
4. Do not let your front knee go over the toes of the front foot
5. Maintain proper posture
6. Keep your arms out for balance if needed

Enjoy this great exercise for working your entire lower body and challenging your stability!