Crossover Reverse Lunge
Description
The crossover reverse lunge (also called a curtsy lunge) is a single-leg exercise where you step one leg back and across behind the other into a curtsy-like position. The crossover angle targets the gluteus medius, adductors, and quadriceps differently than a standard lunge — particularly emphasizing the outer hip.
Muscle Group
Equipment Required
Crossover Reverse Lunge Instructions
- Stand tall with feet hip-width apart. Hands on hips or in front for balance.
- Step your right foot back and across behind your left foot, landing on the ball of your right foot.
- Lower your hips by bending both knees. Your right knee should descend toward the floor behind your left heel.
- Keep your torso upright. Do not lean forward.
- Drive through your front (left) foot to return to the standing position.
- Repeat with the left foot stepping back and across behind the right.
- Continue alternating for the desired total reps.
- Add dumbbells held at your sides or in a goblet position for added resistance.
Crossover Reverse Lunge Form & Visual
Crossover Reverse Lunge Benefits
- Targets the gluteus medius and outer hip
- Builds adductor strength
- Improves balance and coordination
- Trains lateral hip stability
- Different stimulus than standard lunges
- No equipment needed
Crossover Reverse Lunge Muscles Worked
- Gluteus medius (working leg)
- Gluteus maximus
- Adductors (back leg)
- Quadriceps
- Hamstrings
- Core (anti-rotation)
Crossover Reverse Lunge Variations & Alternatives
- Standard Lunge
- Dumbbell Lunge
- Walking Lunge
- Curtsy Lunge with Dumbbells
- Lateral Lunge
- Skater Lunge
