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Cross behind lunges (also known as cross back lunges or crossover lunges) are a great variation of the traditional lunge that focuses on strengthening your glutes, quads, hamstrings, and calves. They allow you to sink into a deep range of motion to really shape your booty and sculpt your thighs.
Here, I’ll cover how to do a cross behind lunge and the benefits you’ll get from adding to your workout routine!
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Cross Behind Lunge Instructions
- Begin standing with your feet hip distance apart.
- Transfer your body weight onto your left leg and cross your right foot behind your left leg keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted to keep your weight in the front leg.
- Step back to the starting position and repeat on the other side.
Targets: glutes, quads, thighs
Cross Behind Lunge Benefits
Here are some of the most notable cross lunge benefits:
- Works your glutes and thighs: This move targets the gluteus medius and minimus, helping to shape and strengthen the hips and thighs.
- Improves balance and stability: The lateral movement challenges your balance and engages stabilizing muscles.
- Enhances hip mobility: The motion increases flexibility and range of motion in the hips, which can help reduce stiffness.
- Engages your core: To maintain balance during the movement, your core is activated, improving overall core strength.
- It’s low impact: Stepping your foot back and lowering it downward doesn’t provide the same impact as traditional squats, so it’s easier on your knees.
Easy Ways to Incorporate Cross Behind Lunges into Your Workouts
Cross behind lunges are great on their own or as part of your current workout routine! You can also do them along with some of my other effective leg workouts here:
