Description

The dumbbell contralateral forward lunge is a compound lower body exercise that targets the glutes and quadriceps while also engaging the core for stability.

Starting Position

Stand tall with your feet hip-width apart, holding a dumbbell in one hand by your side. Engage your core and keep your chest lifted.

Technical Execution

Take a step forward with one leg while simultaneously lowering your body towards the floor, keeping your torso upright. Press through the heel to return to the starting position.

Range of Motion

Ensure you achieve a full range of motion by lowering your body until the front thigh is parallel to the ground, and the back knee is almost touching the floor.

Variations

To increase the difficulty, try performing the lunge without the contralateral dumbbell or add a hop at the top of the movement for plyometric effect.

Common Mistakes

Common mistakes include leaning forward excessively, not keeping the core engaged, and allowing the front knee to extend past the toes.

Practical Advice

Focus on maintaining proper form throughout the movement, keep your core engaged, and take a controlled step forward with each lunge.

Additional Notes

This exercise can help improve balance, coordination, and overall lower body strength when performed correctly.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

glutes

Secondary Muscles

hip flexors