Contralateral Posterior Lunge with Crossover
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Glute Focus
Unilateral Strength
Functional Rotation
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One Dumbbell
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Intermediate
Overview
The Contralateral Posterior Lunge with Crossover targets the glutes and hamstrings by combining a traditional lunge with a rotational component. By holding the dumbbell in the opposite hand and crossing over the ankle of the front leg during the descent, this movement adds a deep glute stretch and emphasizes posterior chain engagement while challenging single-leg stability.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Hamstrings
SECONDARY:
Adductors
Core stabilizers
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart, holding a dumbbell in the opposite hand of your working leg.
Step backward into a posterior lunge, letting the rear knee bend and lower toward the floor.
As you descend, cross the dumbbell diagonally over the ankle of the working leg, rotating slightly through your torso.
Hinge at the hips to deepen glute engagement and keep your spine long.
Pause briefly at the bottom.
Drive through the heel of the front leg to return to standing.
Repeat for prescribed reps, then switch sides.
Benefits
Enhances glute activation through crossover and hip hinge mechanics
Improves rotational stability and hip control
Challenges balance and proprioception
Reinforces functional strength patterns useful for sport and everyday movement
COACHING CUES
Hinge, then rotate-don’t twist from the spine
Reach the dumbbell across with control
Push the floor away through your heel
Keep your front knee stable as you rotate the torso
Notes
The Contralateral Posterior Lunge with Crossover is a strategic variation that builds glute strength, improves single-leg balance, and integrates rotational movement for full lower-body functionality. It’s a staple for developing athleticism and posterior chain integrity.