Contralateral Lateral Lunge with Crossover Reach
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Glute Focus
Unilateral Strength
Rotational Control
Lateral Plane
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One Dumbbell
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Intermediate
Overview
The Contralateral Lateral Lunge with Crossover Reach intensifies glute activation and rotational control by combining a lateral lunge with a deep crossover reach. Holding the dumbbell in the opposite hand of the working leg forces the core and hips to stabilize, while the crossover motion increases range and posterior chain recruitment.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Adductors
SECONDARY:
Hamstrings
Quadriceps
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart, holding a dumbbell in the hand opposite the working leg.
Step out laterally with your working leg, allowing the hips to hinge as you sit into the lunge.
Simultaneously, reach the dumbbell across the body toward the ankle of the lunging leg, keeping the spine long and chest open.
The non-working leg stays straight, and toes of both feet remain pointed forward.
Press through the heel of the working leg to return to the starting position.
Repeat for the prescribed number of reps, then switch sides.
Benefits
Encourages deep glute and adductor activation
Enhances frontal plane control and mobility
Promotes rotational core stability
Trains functional movement patterns for sport and real life
COACHING CUES
Sit into your hip like you’re closing a car door with your glute
Reach the dumbbell across, not down
Keep the chest up and spine neutral as you hinge
Push the floor away through your heel
Notes
The Contralateral Lateral Lunge with Crossover Reach strengthens the glutes and adductors while challenging rotational control and lateral movement. It’s a powerful addition for building strength and control in multiple planes of motion.