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Exercise 3635 · REF ecl28tP

Dumbbell Contralateral Forward Lunge exercise animation

Dumbbell Contralateral Forward Lunge

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Holding the dumbbell on the opposite side from the lunging leg forces the core and hips to resist rotation the entire rep, which is the whole point of the contralateral setup. That cross-body loading pattern mimics how the body actually stabilizes during walking and running far more than a lunge held with weight symmetrically. It's a useful progression once standard dumbbell lunges no longer challenge balance.

How to Do the Dumbbell Contralateral Forward Lunge

  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.

Muscles Worked

The Dumbbell Contralateral Forward Lunge primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Contralateral Forward Lunge work?
The Dumbbell Contralateral Forward Lunge primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Contralateral Forward Lunge?
The Dumbbell Contralateral Forward Lunge is done with a dumbbell.
What's a good alternative to the Dumbbell Contralateral Forward Lunge?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.