Crossover Reverse Lunge

Muscles worked

Setup

1. Stand with your feet hip-width apart and your hands held together at chest height or on your hips for balance.
2. Engage your core and pull your shoulder blades back and down to maintain a neutral spine.
3. Distribute your weight evenly across both feet to establish a stable base.

How to do it

1. Inhale as you step one foot back and across the midline of your body, landing on the ball of the foot behind the opposite leg.
2. Lower your hips until your front thigh is parallel to the floor, ensuring your front knee stays tracked over your toes.
3. Exhale and drive through the heel of the front foot to return to the starting position.
4. Alternate legs for each repetition, maintaining a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your chest lifted and avoid leaning excessively forward at the hips.
• Ensure the front knee does not cave inward; keep it aligned with the second and third toes.
• Keep your hips as square to the front as possible throughout the lateral step.
• Maintain a slight gap between your back knee and the floor at the bottom of the movement.

Pro tips

• Focus on the deep stretch in the glute of the front leg at the bottom of the rep to maximize muscle fiber recruitment.
• Press your big toe into the floor on the front foot to create 'foot tripod' stability and prevent wobbling.

Make it harder

• Add a plyometric hop when returning to the starting position to increase power and cardiovascular demand.
• Increase the range of motion by performing the exercise with the front foot on a small elevated platform or aerobic stepper.

Frequently asked

What muscles does the crossover reverse lunge work?

The crossover reverse lunge primarily targets the glutes, hamstrings, and quadriceps, and also works the abs as secondary muscles.

What equipment do you need for the crossover reverse lunge?

The crossover reverse lunge requires no equipment — just your body weight.

Is the crossover reverse lunge good for beginners?

The crossover reverse lunge is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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