The dumbbell split squat is a popular lower-body exercise to build strength and muscle one leg at a time. It can be used to teach proper lunge form, but is also valuable on its own when trained in traditional strength-focused rep ranges, such as 5-8 reps per set, or for higher reps to build muscle or for conditioning.
Builds strength and size in quads, glutes, and hamstrings
Considered more knee-friendly than lunge variations
Single-leg stance trains a body position common to many sports