Contralateral Posterior Lunge with Valgus Control
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Strength
Glute Activation
Stability
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Dumbbell or Kettlebell
Anchored Resistance Band
Squat Rack (or sturdy anchor point)
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Intermediate
Overview
The Contralateral Posterior Lunge with Valgus Control enhances glute engagement, hip stability, and frontal plane control by combining single-leg strength with external valgus resistance. This movement is particularly effective for training anti-collapse mechanics at the knee, commonly targeted in ACL prevention and hip-focused programming.
Muscles Worked
PRIMARY:
Gluteus maximus
Gluteus medius
Hamstrings
Quadriceps
SECONDARY:
Adductors
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at knee height and step your outside leg into the band, positioning it just above the knee.
Step away from the anchor point to create light band tension pulling inward on the banded leg.
Hold a dumbbell in the hand opposite the banded leg (contralateral load).
Begin in a tall standing position, feet hip-width apart, maintaining active tension in the band.
Step the non-banded leg straight back into a posterior lunge, hinging slightly at the hips to bias the glute.
As you descend, focus on pressing outward with the banded knee, maintaining alignment and resisting valgus collapse.
Lower until your front thigh is parallel to the ground or as depth allows.
Drive through your front heel to return to the starting position.
Complete all reps on one side, then switch.
Benefits
Builds unilateral strength and hip control
Promotes knee tracking awareness under load
Reinforces glute activation in dynamic movement
Great for ACL injury prevention, return-to-sport progressions, and functional stability work
COACHING CUES
Press your banded knee out as you descend
Keep your chest tall and hinge slightly at the hips
Feel the glute on the front leg fire as you come up
Control the band, don’t let it control your knee
Notes
This variation of the posterior lunge adds a powerful stability challenge through valgus control. Ideal for developing resilient lower body mechanics and enhancing glute-focused unilateral strength with an added injury-prevention emphasis.