Dumbbell Contralateral Forward Lunge

Setup

1. 01Hold one dumbbell at your side in the hand opposite the leg that will step forward.
2. 02Stand tall with feet hip width apart and shoulders level.
3. 03Brace the trunk so the load cannot tip you sideways.
4. 04Fix your eyes forward.

Execution

1. 01Step forward with the leg opposite the dumbbell into a long stride.
2. 02Lower until the rear knee hovers just above the floor.
3. 03Keep the front shin near vertical and the torso upright.
4. 04Push through the front foot to step back to the start, finish the reps, then swap sides.

Checkpoints

• -Shoulders stay level; the dumbbell side does not sag.
• -Front knee tracks in line with the front foot.
• -Hips stay square through the stride and the return.
• -The dumbbell hangs quietly without swinging.

Common mistakes

• -Leaning toward the dumbbell instead of resisting it.
• -Taking a short stride that drives the knee far past the toes.
• -Letting the front knee cave inward on the push back.
• -Rotating the torso as fatigue builds.