Alternating Cross Lunge
This bodyweight movement targets the hamstrings and glutes by placing the rear leg in a stretched position. It builds unilateral strength and improves hip stability through a dynamic range of motion.
HOW TO DO IT
- Stand tall with feet hip-width apart and hands on hips.
- Step your right foot diagonally behind your left leg.
- Lower your hips until both knees bend to ninety degrees.
- Keep your front heel flat and torso slightly leaned forward.
- Push through the front foot to return to the starting stance.
- Repeat the movement immediately by stepping the left foot behind the right.
COMMON MISTAKES
- Letting the front knee collapse inward during the lunge.
- Leaning the torso too far forward and losing balance.
- Failing to lower the back knee close to the floor.
- Stepping too narrowly which compromises stability and depth.
TIPS
- Drive through the entire front foot to maximize hamstring engagement.
- Keep your hips square to the front throughout the descent.
- Maintain a long spine by looking at a fixed point ahead.
VARIATIONS
- Reverse Lunge
- Curtsy Lunge
- Bulgarian Split Squat
- Walking Lunge
DETAILS
- Muscles
- Hamstrings
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Laterality: alternating
SIMILAR EXERCISES
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