TETSUDumbbell Contralateral Forward Lunge
The Dumbbell Contralateral Forward Lunge is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Contralateral Forward Lunge
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Take a step forward with your right foot, keeping your back straight and core engaged.
- Lower your body by bending both knees until your right thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Repeat with your left leg.
- Alternate legs for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Contralateral Forward Lunge work?
The Dumbbell Contralateral Forward Lunge primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Contralateral Forward Lunge?
You need a dumbbell to perform the Dumbbell Contralateral Forward Lunge.
How many sets and reps of the Dumbbell Contralateral Forward Lunge should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Contralateral Forward Lunge works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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