Contralateral Dumbbell Anterior Lunge with Crossover

• CATEGORY

  Lower Body Strength

  Unilateral Training

  Glute Focus

• EQUIPMENT NEEDED

  One Dumbbell

• LEVEL

  Intermediate

Overview

The Contralateral Anterior Lunge with Crossover elevates the classic lunge by adding a deep hip hinge and rotational element, increasing glute recruitment and stability demands. Holding the dumbbell in the hand opposite the working leg and crossing it over the ankle targets the glutes, hamstrings, and core in a functional and athletic movement pattern.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Hamstrings

• Quadriceps

SECONDARY:

• Adductors

• Core stabilizers

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STEP-BY-STEP INSTRUCTIONS

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

2. Step forward with your working leg into a lunge position.

3. As you lower into the lunge, hinge deeply at the hips and cross the dumbbell across your body, aiming toward the outside of your working ankle.

4. Keep the back leg long and balanced, and maintain control through the descent.

5. Press through the front heel to return to standing, bringing the dumbbell back to the starting position.

6. Complete all reps on one side before switching.

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Benefits

• Targets glutes through deep hip hinge and crossover mechanics

• Improves single-leg strength and stability

• Enhances coordination and cross-body control

• Great for athletes and clients focused on functional strength and injury prevention

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COACHING CUES

• Hinge at the hips, not the spine

• Reach the dumbbell across your body with control

• Push through the heel to drive back to standing

• Keep your torso strong and centered throughout

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Notes

The Contralateral Anterior Lunge with Crossover is a powerful movement for building unilateral strength, targeting glutes through rotation and hinge mechanics. It’s ideal for advanced clients looking to enhance functional movement patterns and develop strong, stable hips.