Weighted Posterior Lunge with Valgus Control

Dumbbell(s)Resistance Band
Written By Sky Winn

  • Glute Focus

    Unilateral Strength

    Injury Prevention

  • Dumbbell or Kettlebell

    Anchored Resistance Band

    Squat Rack (or sturdy anchor point)

  • Intermediate

Overview

The Weighted Posterior Lunge with Valgus Control is a powerful lower-body movement designed to improve hip stability, strengthen the posterior chain, and train the knee to resist valgus collapse. By incorporating an anchored band at the outside of the knee, this variation builds strength in the frontal and sagittal planes while enhancing glute and core engagement.

Muscles Worked

PRIMARY:

  • Gluteus medius

  • Gluteus maximus

  • Hamstrings

SECONDARY:

  • Quadriceps

  • Core stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Anchor a resistance band to a squat rack or secure surface at knee height.

  2. Place the band just above the outside knee of your front leg.

  3. Hold a dumbbell or kettlebell in the front rack position (at chest level).

  4. Step the opposite leg back into a controlled posterior lunge.

  5. As you descend, hinge deeply at the hips to maximize glute activation.

  6. Maintain outward pressure into the band with your front knee to resist valgus collapse.

  7. Lower until your back knee hovers above the ground or reaches a depth you can control.

  8. Keep your chest tall and core braced throughout the movement.

  9. Drive through the front heel to return to standing.

  10. Complete all reps on one side before switching.

Benefits

  • Builds unilateral leg strength and control

  • Trains the glutes to stabilize the knee under lateral load

  • Enhances real-world hip and knee mechanics

  • Helps prevent valgus knee collapse in sport and life

COACHING CUES

  • Push your knee out into the band

  • Hinge at the hips before dropping straight down

  • Keep your chest lifted, core tight

  • Drive through your front heel to power up

Notes

The Weighted Posterior Lunge with Valgus Control is a go-to for building resilient hips and knees. It reinforces proper lower-body mechanics under load, making it an excellent choice for athletes, rehab clients, or anyone looking to optimize glute activation and knee stability.

Sky Winn
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