Weighted Posterior Lunge with Valgus Control and Crossover

Dumbbell(s)Resistance Band
Written By Sky Winn

  • Glute Focus

    Rotational Strength

    Injury Prevention

  • Dumbbell or Kettlebell

    Anchored Resistance Band

    Squat Rack (or sturdy anchor point)

  • Intermediate

Overview

The Weighted Posterior Lunge with Valgus Control and Crossover adds complexity and control to a traditional reverse lunge by incorporating frontal plane resistance and rotational engagement. Anchoring a resistance band above the outside knee trains the hip to resist valgus collapse, while the torso crossover encourages glute recruitment and core integration.

Muscles Worked

PRIMARY:

  • Gluteus medius

  • Gluteus maximus

  • Quadriceps

SECONDARY:

  • Hamstrings

  • Obliques

  • Core stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Anchor a resistance band to a squat rack or stable point at about knee height.

  2. Step into the band so it wraps around the outside of your front leg's knee and pulls inward.

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

  4. Step your opposite leg back into a posterior lunge.

  5. As you descend, hinge at the hips to engage the glutes.

  6. Simultaneously rotate your torso over your front leg, aiming the inside elbow toward the bent knee.

  7. Keep tension in the band by actively pressing your front knee outward throughout the lunge.

  8. Lower until the back knee hovers just above the floor or reaches a depth you can control.

  9. Reverse the movement by pushing through the front heel to return to standing.

  10. Perform all reps on one side before switching.

Benefits

  • Builds posterior chain strength and hip control

  • Improves rotational strength and stability through the core

  • Trains functional, real-life movement patterns

  • Enhances knee tracking and injury resistance

COACHING CUES

  • Rotate through the torso, not just the shoulders

  • Press your front knee out into the band as you descend

  • Control the depth so you don’t crash into the bottom of the movement

  • Hinge and rotate simultaneously, staying tall through the chest

Notes

The Weighted Posterior Lunge with Valgus Control and Crossover delivers a powerful combination of lower-body strength, hip stability, and rotational core training. It mimics real-world movement demands and helps bulletproof the knees and hips by reinforcing strong alignment and functional control under load.

Sky Winn
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