The dumbbell contralateral forward lunge is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping forward with one leg while holding a dumbbell in the opposite hand, challenging strength, balance, and coordination.
Also Works
QuadricepsHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
2
Take a step forward with your right foot, keeping your back straight and core engaged.
3
Lower your body by bending both knees until your right thigh is parallel to the ground.
4
Push through your right heel to return to the starting position.
5
Repeat with your left leg.
6
Alternate legs for the desired number of repetitions.
Pro Tips
•Hold the dumbbell on the opposite side from the lunging leg to challenge your core's anti-rotation stability.
•Keep the dumbbell at your side with a neutral grip and resist any torso lean toward the loaded side.
•Step far enough forward that your front shin stays vertical at the bottom of the lunge.
Common Mistakes
•Holding the weight on the same side as the stepping leg, which changes the exercise to an ipsilateral lunge.
•Leaning the torso toward the dumbbell side instead of staying perfectly upright.
•Rushing through reps and not pausing at the bottom to establish balance and control.