Contra-lateral Dumbbell lateral Lunge on Slide Board

Dumbbell(s)Slide Board/Gliding Disc/Towel on Hard Surface
Written By Sky Winn

  • Lower Body

    Unilateral

    Glutes and Adductors

    Dumbbell Strength

    Lateral Movement

  • Slide Board, Gliding Disc, or Towel on Hard Surface

    One Dumbbell

  • Intermediate

Overview

The Dumbbell Contralateral Lunge on Slide Board is a unilateral strength exercise that improves frontal plane control, core stability, and lower body strength. This movement utilizes a single dumbbell held in the hand opposite the lunging leg (contralateral loading), adding a rotational and stability demand that targets the glutes and adductors while enhancing movement control and balance.

Muscles Worked

PRIMARY:

  • Gluteus maximus

  • Adductors

  • Quadriceps

SECONDARY:

  • Hamstrings

  • Obliques

  • Core stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Stand with one foot on the slide board and the other firmly planted on the floor. Hold one dumbbell in the hand opposite the planted foot.

  2. Keep your torso tall and core braced.

  3. Initiate the movement by sliding the foot on the board out to the side as you bend the knee of the planted leg into a lateral lunge.

  4. Maintain a straight leg on the sliding side, with both feet pointing forward.

  5. Press through the heel of the planted foot to pull the sliding foot back to the start.

  6. Complete all reps on one side before switching.

Benefits

  • Promotes unilateral glute and adductor strength

  • Trains anti-rotation and core stability through contralateral load

  • Enhances frontal plane mobility and movement awareness

  • Develops balance and neuromuscular control

COACHING CUES

  • Keep the dumbbell close to your side and your chest up

  • Slide slowly and with control-don’t let the leg collapse

  • Drive through the heel of the working leg to return

  • Stay tall through the torso and avoid rotating

Notes

The Dumbbell Contralateral Posterior Lunge on Slide Board combines single-leg strength training with anti-rotational core work, making it a functional and efficient movement for athletes and active individuals alike. It’s especially valuable for those working on gait symmetry, hip stability, or asymmetrical strength development.

Sky Winn
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Dumbbell Lateral Lunge on Slide Board
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Lateral Lunge on Slide Board