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Quads · Dumbbell · Intermediate

How to do Explosive Style Dumbbell Contralateral Forward Lunge

The dumbbell contralateral forward lunge is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves stepping forward with one leg while holding a dumbbell in the opposite hand, challenging strength, balance, and coordination.

Explosive Style Dumbbell Contralateral Forward Lunge demonstration
Primary muscles
Quads and Glutes
Also works
Hamstrings and Calves
Equipment
Dumbbell
Level
Intermediate
Category
Legs

How to do Explosive Style Dumbbell Contralateral Forward Lunge, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  2. Take a step forward with your right foot, keeping your back straight and core engaged.
  3. Lower your body by bending both knees until your right thigh is parallel to the ground.
  4. Push through your right heel to return to the starting position.
  5. Repeat with your left leg. Focus on explosive movement.
  6. Alternate legs for the desired number of repetitions.

Muscles worked

Explosive Style Dumbbell Contralateral Forward Lunge works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Explosive Style Dumbbell Contralateral Forward Lunge in SPLYT

Explosive Style Dumbbell Contralateral Forward Lunge is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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