Dumbbell Split Lunge: Build Single-Leg Strength, Power & Stability for Golf Swing

Key Points

• Why Regress the Bulgarian Split Squat:

  • The full version is technically demanding and physically challenging
  • This alternative is safer and easier, especially for beginners or those training at home

• Setup & Execution:

  • No bench needed—just use a cushion/towel behind you and one dumbbell held at your chest
  • Step into a stationary lunge position, then lower hips vertically, keeping your chest upright
  • Drive through the front heel to return to standing
  • Depth depends on mobility—it’s okay if your back knee doesn’t touch the floor

• Training Advice:

  • Start with 8 reps per leg, rest 90 seconds to 2 minutes between sets
  • Do 3 sets total
  • Can be done anywhere—home, park, locker room, golf course
  • Works just as well with a kettlebell if no dumbbell available

• Golf-Specific Benefit:

  • Builds single-leg strength, power, and muscle mass
  • Prepares the lower body for the demands of the rotational golf swing