Contralateral DumbBell Lateral Lunge

• CATEGORY

  Lower Body Strength

  Lateral Movement

  Single-Leg Emphasis

  Functional Training

• EQUIPMENT NEEDED

  One Dumbbell

• LEVEL

  Intermediate

Overview

The Contralateral Dumbbell Lateral Lunge challenges strength, stability, and mobility by loading the opposite side of the lunging leg. This lateral movement targets the glutes, quads, and adductors while improving frontal plane control and lower-body coordination. Holding the dumbbell in the opposite hand intensifies core engagement and balance demands.

---

Muscles Worked

PRIMARY:

• Gluteus maximus

• Quadriceps

• Adductors

SECONDARY:

• Gluteus medius

• Hamstrings

• Core stabilizers

---

STEP-BY-STEP INSTRUCTIONS

1. Stand tall with your feet hip-width apart, holding a dumbbell in the hand opposite the leg you’ll be lunging with.

2. Step laterally with one leg, keeping the opposite leg straight.

3. As you lunge to the side, sit your hips back and down into a deep hip hinge, allowing the chest to naturally lean forward.

4. The dumbbell should move in front of the lunging leg, tracking in a straight path.

5. Push through the lunging leg’s foot to return to standing.

6. Complete all reps on one side before switching sides.

---

Benefits

• Enhances frontal plane strength and stability

• Improves single-leg coordination and balance

• Builds glute, quad, and adductor strength

• Reinforces proper hip hinging mechanics

---

COACHING CUES

• Hinge the hips, don’t just bend the knee

• Keep the non-lunging leg straight and foot grounded

• Let the dumbbell guide your movement path

• Engage your core to maintain balance and posture

---

Notes

The Contralateral Dumbbell Lateral Lunge builds strength and control in the lower body while promoting frontal plane stability. Its asymmetrical loading pattern helps develop core integrity and enhances athletic movement patterns for everyday life and sport.