How To Do Cross Behind Lunge

By: Chris Freytag, CPT

Chris Freytag demonstrating a Cross Behind Lunge

Cross Behind Lunge is a great version of a lunge that focuses on strengthening your glutes, quads, hamstrings and calves. Cross Behind Lunge lets you sink into a deep range of motion to really shape your booty and sculpt your thighs. Cross Behind Lunges can be done with body weight alone or with added weight. And bonus – they are low impact! If you are looking for killer thighs and an awesome rear end, you should learn how to do Cross Behind Lunge.

Lunges are amazing. If go to a gym, work with a trainer, or watch any number of fitness videos, you won’t escape doing lunges! However, lunges can be challenging for those that have knee injuries or other knee problems. However, there are some great options including the Cross Behind Lunge or the more traditional Backward Lunge. You see, when you step forward into a traditional lunge you end up putting pressure on your knees. It’s just part of the move. For many people this isn’t an issue. But for those that it bothers, the backward lunge is the solution. Stepping your foot back and lowering downward doesn’t provide the same impact. In fact, a Cross Behind Lunge actually gives you a motion more similar to a single leg squat.

Lunges of all kinds are amazing. One of the best things you can do when working out is to add variety to your exercises. Workouts like our 7 Squat and Lunge Variations For Toned Legs is a great way to get started learning all different types of lunges.

The most important tip for practicing any type of lunge is to MAKE SURE you do it with proper form! Move slowly and get a full range of motion before you add a barbell or dumbbells.

Here are the steps to performing Cross Behind Lunge:

1) Begin standing with your feet hip distance apart.

2) 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 start position and repeat on the other side.

Targets: glutes, quads, thighs

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