Contralateral Dumbbell Posterior Lunge
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Lower Body Strength
Glutes
Quads
Balance
Unilateral Training
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Dumbbell
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Intermediate
Overview
The Contralateral Dumbbell Posterior Lunge challenges lower body strength and stability by placing a single dumbbell in the hand opposite the lunging leg. This variation not only targets the glutes, quads, and hamstrings but also recruits deep core stabilizers to resist rotational forces, making it an excellent anti-rotation and unilateral strength movement.
Muscles Worked
PRIMARY:
Gluteus maximus
Quadriceps
SECONDARY:
Hamstrings
Calves
Core (stabilizer)
STEP-BY-STEP INSTRUCTIONS
Stand tall holding one dumbbell in the hand opposite the lunging leg (e.g., dumbbell in left hand, right leg lunges back).
Begin by hinging deeply at the hips-push the hips backward as if reaching for the wall behind you while keeping your spine long and chest proud.
While maintaining the hinge, step the lunging leg back and lower your hips into a lunge. Both knees should bend to approximately 90 degrees, and your torso will naturally incline forward.
Keep your weight centered over the front heel and resist any torso rotation from the dumbbell.
Drive through the front heel to return to standing, re-engaging the hip hinge as you come up.
Perform all reps on one side before switching.
Benefits
Enhances glute activation through hip hinging mechanics
Builds lower body strength and joint stability
Strengthens the core against rotational forces
Improves single-leg coordination and balance
COACHING CUES
Hinge back like you’re closing a car door with your glutes
Front heel drives you up-feel your glute fire
Torso stays long, not collapsed
Keep shoulders and hips square to the front
Notes
The Contralateral Dumbbell Posterior Lunge with a deep hip hinge is a powerhouse movement for glute development, unilateral leg strength, and anti-rotation core control. It mimics real-world mechanics and supports both athletic performance and daily function.