Contralateral Dumbbell Forward Lunge

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Medius
• Rectus Femoris
• Adductor Magnus
• Biceps Femoris

Holds

• Quadratus Lumborum
• External Oblique
• Transversus Abdominis

Equipment

• Dumbbells

Technique

1. Hold one dumbbell in the hand opposite the leg that will step forward.
2. Step forward and lower until both knees are bent about 90 degrees, keeping the torso from tilting.
3. Push back to the start; do all reps on one side, then switch hands and legs.

Cues

• Resist the pull of the weight to the side.
• Keep the hips level.

Common mistakes

• Leaning toward the weight.
• Letting the front knee cave in.

Alternatives

• Dumbbell Forward Lunge
• Dumbbell Reverse Lunge