Contralateral Dumbbell Curtsy Lunge
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Lunge Variations
Lower Body Strength
Unilateral Stability
Glute-Focused
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One Dumbbell
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Intermediate
Overview
The Contralateral Dumbbell Curtsy Lunge targets the lower body-specifically the glutes, adductors, and quads-while challenging balance and rotational stability. By holding the dumbbell in the opposite hand of the lunging leg, this variation increases lateral and rotational tension through the hip and core, making it a powerful movement for real-world strength and injury prevention.
Muscles Worked
PRIMARY:
Gluteus medius
Gluteus maximus
SECONDARY:
Quadriceps
Hamstrings
Adductors
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin standing tall with feet hip-width apart, holding a dumbbell in the hand opposite the working leg (contralateral side).
Engage your core and shift your weight to the standing leg.
Step the working leg diagonally behind and across the body, aiming to plant your foot just outside the opposite heel.
Lower into a lunge, allowing the back knee to bend toward the floor and keeping the front knee over mid-foot.
Keep your torso upright and hips square as you descend.
Drive through the heel of the front leg to return to the starting position.
Repeat all reps on one side before switching.
Benefits
Targets glute medius and adductors with diagonal load
Improves single-leg balance and hip control
Enhances rotational strength and athletic movement mechanics
Reduces strength imbalances between legs
COACHING CUES
Reach your back foot behind on a diagonal, not directly back
Keep your chest tall and hips square to the front
Drive through the front heel to stand tall
Control the descent to stay stable
Notes
The Contralateral Dumbbell Curtsy Lunge is a glute-focused unilateral movement that strengthens the lower body while promoting hip stability and rotational control. This exercise is especially valuable for athletes and active individuals looking to build balance, coordination, and strength in multiple planes of motion.