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ASK A TWENTY-SOMETHING guy his go-to move in the gym, and you\u2019ll most likely get an answer that\u2019s all about big weights. All the squats, deadlifts, and heavy presses are certainly useful\u2014and once upon a time, Bryan Krahn, creator of MH\u2019s Max Muscle After 50 program<\/a>, would have picked one of those exercises.<\/p>\n But Krahn is 53 years old now, and he\u2019s got a lifetime of experience training himself and working with clients. And all of that has taught him that there are different considerations as you age. Instead of opting for pure poundage, he\u2019s much more likely to choose an exercise that will keep his body feeling good while he\u2019s still building muscle and strength. For that, his top move is the dumbbell split squat.<\/p>\n \u201cI was always a big squatter and deadlifter, and then I\u2019d go sit and never do enough mobility,\u201d he tells MH. That combination of big time bilateral effort and postural restriction led to back pain. But once he matured and altered his training plan, he realized that his split squats, which some might classify as accessory work, had become one of the most important movements in in program.<\/p>\n \u201cThat keeps my hips more limber, and that’s helped keep my lower back feeling a lot better,\u201d he says. \u201cCombine that with a lot of walking, and I don’t have back pain anymore.\u201d The unilateral movement trains your glutes, hamstrings, and quads and helps to address balance and stability issues while also building strength and muscle.<\/p>\n Krahn is quick to note that split squats alone won\u2019t fix your aching back, and his experience is unique to his own circumstances. But if you\u2019re in a similar situation, you might want to give the move a try. \u201cI\u2019m fine when I’m doing an hour of walking every day, and I’m split squatting regularly,\u201d he says.<\/p>\n How to Do the Dumbbell Split Squat Use the dumbbell split squat to add a unilateral element to your workouts. If you\u2019re feeling unsteady, start without the load, then work your way up to the weights.<\/p>\n How to Do It:<\/p>\n Start with a pair of dumbbells on the floor on either side of you. Lower down on one knee, creating 90 degree angles with both legs. Lean forward slightly.The midfoot and toes of your back foot should be on the floor. Your feet should be on “train tracks,”\u2014in other words, parallel to each other. Gaze straight ahead to keep your neck in a neutral position.Squeeze your shoulder blades, abs, and glutes. Grip the dumbbells tightly.Fire your rear glute to stand up.Lower back down, but don’t slam your knee on the floor. Instead, keep your balance and float just above the floor, before firing back up to standing.How to Add the Split Squat to Your Workouts<\/p>\n You can use the split squat in addition to bilateral squats on leg day or as your go-to unilateral move during a full-body workout session. Start with 3 sets of 6 to 8 reps per leg.<\/p>\n Want more than just one exercise to help you stay in shape as you get older? Krahn\u2019s entire Max Muscle After 50 program<\/a> will give you the blueprint.<\/p>\n![\"Video](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/10\/2020-menshealth-formcheck-ep59-splitsquat-ag-v3-1583529223.jpg\" "\\"Video")
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