Dumbbell Contralateral Forward Lunge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Contralateral Lunge, Single Arm Forward Lunge
How to: Dumbbell Contralateral Forward Lunge
- Stand upright with a dumbbell in one hand at your side.
- Step forward with the opposite leg, bending both knees to lower your body into a lunge.
- Push through the front heel to return to the starting position.
- Repeat the movement for the desired number of repetitions on one side before switching.
Common Mistakes
- Leaning too far forward or backward during the lunge.
- Not maintaining a straight line between the knee and ankle.
- Allowing the back knee to touch the floor.
Modifications
- Use a smaller weight to start if you're new to this exercise.
- Perform the lunge without weights to focus on form.
Tips
- Keep your chest up and core engaged throughout the movement.
- Step out far enough to create a 90-degree angle with your knees at the bottom of the lunge.
- Make sure your front knee does not extend past your toes.
Dumbbell Contralateral Forward Lunge Alternatives
Tags
thighs
strength
dumbbell
glute
quadriceps
lower body