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
Two Dumbbells
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Intermediate
Overview
The Dumbbell Posterior Lunge on Slide Board is a unilateral strength movement that enhances posterior chain activation, control, and balance. By holding a dumbbell in each hand and using a slide board for the rear foot, this exercise increases the demand on the lead leg while promoting trunk and hip stability.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
Quadriceps
SECONDARY:
Core stabilizers
Calves
STEP-BY-STEP INSTRUCTIONS
Begin standing with one foot on a slide board or glider and the other foot firmly planted on solid ground.
Hold a dumbbell in each hand, arms hanging naturally by your sides.
Shift your weight into the planted leg.
Slowly slide the rear foot straight back while lowering into a lunge.
Keep your chest upright and core braced as you descend.
Press through the heel of the front leg to return to standing.
Complete all reps on one side before switching legs.
Benefits
Builds unilateral lower-body strength
Enhances hip and knee stability
Reinforces lunge mechanics under symmetrical load
Promotes balance and coordination
COACHING CUES
Let your arms hang naturally with the dumbbells aligned under your shoulders
Slide the back foot in a straight line-don’t rush the movement
Maintain core engagement throughout the movement
Notes
The Dumbbell Posterior Lunge on Slide Board is a progressive lower-body exercise that integrates unilateral loading and core control. Ideal for developing strength, symmetry, and dynamic stability, it’s a smart addition to performance-based or injury-prevention programs.