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Dumbbell Contralateral Lunge
A unilateral lower body exercise holding a dumbbell in the opposite hand to the stepping leg, targeting quads and glutes while building core stability, balance, and coordination for strength and functional fitness.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Vastus Lateralis
Glutes
8/10Glute Max
Abductors
7/10Glute Medius
Hamstrings
6/10Abs
6/10Obliques
6/10Adductors
5/10Calves
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet shoulder-width apart, holding a dumbbell in the hand opposite your stepping leg. Keep core engaged and torso upright.
- Step forward with your lead leg, landing heel first.
- Lower hips until front thigh is parallel to floor and back knee nearly touches ground.
- Keep front knee aligned over foot.
- Drive through front heel to return to start.
- Bring lead foot back to meet trailing foot.
- Switch sides after reps.
Coaching Tips
Form Cues
- Core tight against rotation
- Knee tracks over toes
- Drive from heel
- Stay upright
- Opposite hand load
Breathing
Inhale as you descend into the lunge, exhale as you drive up to stand. Brace core throughout.
Tempo
2-1-2
Range of Motion
Descend until front thigh is parallel to floor, back knee hovers above ground; front knee at 90 degrees without passing toes.
Safety
Safety Notes
- Start with light weight
- Avoid if knee or hip pain
- Ensure stable surface
- Engage core fully
- Consult doctor for instability
Spotting
Spotter assists by holding opposite shoulder or waist for balance if needed; not typically required for light loads.
Common Mistakes
- Leaning torso toward weight
- Front knee past toes
- Rushing descent
- Arched back
- Uneven steps
When to Avoid
- Pelvic instability
- Ankle injuries
- Knee problems
- Hip issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic lunge form
- Core stability competency
Also known as
One-Arm Dumbbell Lunge, Offset Dumbbell Forward Lunge, Contralateral Dumbbell Lunge
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