Crossover Reverse Lunge
A reverse lunge with a rotation of the torso across the front leg at the bottom. Warms up the hips and legs while adding trunk rotation that a plain reverse lunge leaves out.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Obliques
Secondary muscles
- Hip Flexors
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Sets
- 1–2
- Reps
- 5–8 per side
- Rest
- 0–30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing tall with feet hip-width apart and hands together in front of the chest.
Step one foot back and lower into a reverse lunge until both knees are bent to about 90 degrees.
At the bottom, rotate your chest toward the front leg and reach your hands across to the outside of the front knee.
Pause briefly, rotate back to the centre and drive through the front heel to stand.
Repeat on the other side, alternating legs.
Breathing: Exhale as you rotate at the bottom and inhale as you stand up.
Coaching tips
Rotate from the upper back
Front knee tracks over the toes
Tall chest as you twist
Common mistakes
Twisting before reaching the bottom
Front knee collapsing inward
Short step that cramps the hip
Rushing the rotation
Safety notes
Keep the rotation smooth and within a comfortable range for the lower back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.