The best way to perform split squats and walking lunges.

Split squats and walking lunges, especially with a dumbbell or kettlebell, are excellent lower body exercises - especially for beginners.

A biomechanical study conducted by Czech scientists showed that each exercise variation produced different load parameters that varied between trained and untrained people. Trained people used a greater range of motion during these exercises. Split squats resulted in the greatest range of motion for trained and untrained people and would be the preferred exercise for beginners. Subjects achieved the highest load parameters when holding the weight in the hand opposite the bent leg.

(Journal Strength and Conditioning Research, 29: 3177 - 3187, 2015)