Contralateral Curtsy Lunge with Crossover

• CATEGORY

  Glute Focus

  Unilateral Strength

  Rotational Control

  Posterior Chain

• EQUIPMENT NEEDED

  One Dumbbell

• LEVEL

  Intermediate

Overview

The Contralateral Curtsy Lunge with Crossover is a powerful glute-dominant movement that builds control, mobility, and rotational stability. By holding a dumbbell in the hand opposite the working leg and crossing over the ankle during the descent, this variation increases glute and adductor recruitment while also demanding core stabilization.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Gluteus medius

• Adductors

SECONDARY:

• Hamstrings

• Quadriceps

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Stand tall with a dumbbell in the hand opposite the working leg.

2. Step your non-working leg back and across, reaching it far toward the outside wall while staying close to the working leg.

3. As you descend into the curtsy lunge, hinge at the hips and reach the dumbbell across your body toward the ankle of the working leg.

4. Keep your spine long, chest proud, and core engaged as you reach.

5. Drive through the heel of the front (working) leg to return to the start position.

6. Complete the prescribed reps before switching sides.

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Benefits

• Deep glute and adductor activation through crossover and hinge mechanics

• Enhances hip control and mobility

• Strengthens rotational movement patterns

• Builds balance, coordination, and unilateral strength

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COACHING CUES

• Keep the dumbbell close to the ankle as you reach across

• Let your hips hinge as you drop into the lunge

• Reach that rear leg far and wide while keeping it tight to the front leg

• Stay tall through your torso

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Notes

This advanced curtsy lunge variation targets the glutes and adductors with high precision, integrating rotation, balance, and unilateral control. Ideal for athletes, strength seekers, or anyone chasing the ultimate glute burn.