How to do a Cross Behind Lunge with Lateral Raise

By: Chris Freytag, CPT

Chris Freytag demonstrates aCross Behind Lunge with Lateral Raise

The Cross Behind Lunge is a variation of the standard lunge and is also called the Curtsy Lunge. It works the same leg muscles as the standard lunge, but also engages the hip muscles, hamstrings and glutes on a higher level. All lunges require balance because you’re on your back toes when you lower down, so the core is engaged as well for stabilization. Plus, adding the lateral raise to the mix will primarily work the shoulders, which makes this combination workout a total body exercise!

Learning how to do the Cross Behind Lunge with Lateral Raise is great if you’re getting bored of the standard lunge and want to try something new. It’s also a great way to fire up the whole body and get more bang for your buck in one exercise. We love total body exercises because they’re as functional as they are effective. Adding more total body exercises to your workout routine will help you prevent injury and improve your posture so you can walk taller and sit up straighter! In today’s world where we are constantly slumped over in our chairs to look at screens, improving posture is so important!

This workout requires dumbbells. We recommend choosing a weight that is appropriate for your strength, enough to be challenging without sacrificing your form. And proper form is so vital for a lunge to be effective! Before you get started, here are some tips on how to perfect your Cross Behind Lunge with Lateral Raise: Keep elbows soft, but not below wrists so you’re still primarily working the lateral muscles. Raise elbows to shoulder-height, but no further. Keep your shoulders down, away from your ears. Finally, be sure not to turn your torso or knee during the cross-behind. Keep your hips and chest facing forward to prevent twisting the knee.

If you really want to shape those legs, try our 28-Day Lunge-A-Palooza Challenge!

1) Start standing tall with feet shoulder distance apart and dumbbells in hands alongside legs.

2) Cross right foot behind left leg landing on the ball of back foot with both knees bent.

3) Step right foot back to start position and lengthen arms out to your side with a slight bend in the elbow. Slowly lower arms back to side and repeat with left foot stepping back.

Targets: quads, glutes, back, shoulders

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