Contra-lateral Dumbbell Posterior Lunge on Slide Board
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Lower Body
Unilateral
Glutes and Hamstrings
Stability
Loaded Movement
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Slide Board, Gliding Disc, or Towel on Hard Surface
Dumbbell
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Intermediate to Advanced
Overview
The Dumbbell Contralateral Posterior Lunge on Slide Board is a progression of the traditional slide board lunge that incorporates a contralateral load to challenge balance, coordination, and core stability. The opposing arm hold increases the anti-rotational demand, making this a total-body movement with an emphasis on the lower body and deep core engagement.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Quadriceps
SECONDARY:
Obliques
Core stabilizers
Calves
STEP-BY-STEP INSTRUCTIONS
Stand with one foot on a slide board or glider and the other firmly planted on solid ground.
Hold a dumbbell in the hand opposite the standing leg (contralateral side).
Shift your weight into the front (planted) foot.
Slowly slide the rear leg back while bending both knees to lower into a lunge.
Keep your torso upright and dumbbell stable at your side throughout the movement.
Press through the heel of the standing leg to return to the starting position.
Repeat for the prescribed reps, then switch sides.
Benefits
Builds unilateral strength and coordination
Increases glute and hamstring recruitment
Adds core stability with contralateral loading
Challenges balance and proprioception with sliding mechanics
COACHING CUES
Control the slide-move slow on the way down
Keep your front knee tracking over your toes
Engage your core to prevent rotation from the dumbbell
Drive through your heel to return to standing
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.