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Crossover Reverse Lunge

Performed in the reverse (supinated) grip variation, this variation primarily targets your Lower Back, with support from Abdominals, Abductors, Glutes, Hamstrings, Quadriceps. It requires stretch and is best suited to intermediate lifters.

Intermediate level · Equipment: Stretch · Pull

Primary muscles: Lower Back Secondary muscles: Abdominals, Abductors, Glutes, Hamstrings, Quadriceps

How to perform Crossover Reverse Lunge

  1. Step 1. Stand with your feet shoulder width apart. This will be your starting position.
  2. Step 2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
  3. Step 3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Frequently asked questions

Which muscles does the crossover reverse lunge primarily target?

This variation emphasizes the gluteus medius and maximus while engaging the quadriceps and hamstrings. The crossover motion adds a lateral stability component that challenges the hip abductors.

What is the proper foot placement for a crossover reverse lunge?

Step one foot back and diagonally behind the lead leg, keeping the front foot planted firmly. Ensure the front knee stays aligned with the mid-foot to maintain joint integrity during the descent.

What are common mistakes to avoid during this movement?

Avoid rotating the torso or allowing the front knee to collapse inward. Maintain an upright chest and keep the hips relatively square to the front to ensure the tension remains on the target muscles.

How should a beginner progress to the crossover reverse lunge?

Start with standard reverse lunges to build foundational balance and strength. Once stable, introduce a slight diagonal step before moving into the full crossover range of motion.

How should I program this exercise for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions per leg. Focus on a controlled eccentric phase and a steady tempo to maximize time under tension and improve hip stability.

Sample sets & reps for Crossover Reverse Lunge

  • Warm-up: 2 sets × 8-10 reps or 20-30s hold, 30s rest. Light, controlled tempo.
  • Mobility focus: 3 sets × 30-60s hold, 30s rest. Moderate stretch, no pain.
  • Pre-workout activation: 1-2 sets × 6-8 reps, 15-30s rest. Dynamic, full range of motion.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Barbell Deadlift — barbell
  • Deadlift with Bands — barbell

See all Lower Back exercises →

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