Suspender Lunge Back Crossover
Description
The suspender lunge back crossover uses a suspension trainer for support during a curtsy style reverse lunge where one foot crosses behind the other. The cross-over pattern hits the glute medius hard and the strap support helps with balance.
Muscle Group
Equipment Required
Suspender Lunge Back Crossover Instructions
- Stand facing a suspension trainer with handles at hip height.
- Hold the handles for light support and let the straps stay taut.
- Set your feet at hip-width and brace your core.
- Step one foot back and across behind the other leg.
- Lower into a curtsy lunge with knees bent.
- Keep the front knee tracking over the toe.
- Drive through the front heel to step back to standing.
- Alternate legs each rep.
Suspender Lunge Back Crossover Form & Visual
Suspender Lunge Back Crossover Benefits
- Hits the glute medius
- Trains lateral hip strength
- TRX support helps balance
- Useful for athletes
- Builds single-leg control
- Strong glute detail move
Suspender Lunge Back Crossover Muscles Worked
- Gluteus maximus
- Gluteus medius
- Quadriceps
- Hamstrings
Suspender Lunge Back Crossover Variations & Alternatives
- Curtsy Lunge
- Reverse Lunge
- Lateral Lunge
- Step Up
