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Upper Legs Exercise · Dumbbell

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. Take a shoulder-width stance, gripping a dumbbell in each hand.
  2. Step your right foot forward, keeping your spine straight and your core engaged.
  3. Bend both knees to lower your body until your right thigh reaches parallel with the floor.
  4. Drive through your right heel to bring yourself back to the start.
  5. Perform the same forward step with your left leg.
  6. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.