Crossover Reverse Lunge

Crossover Reverse Lunge is a intermediate-level exercise in the stretching category that primarily works the lower back. It also recruits the abs, abductors, glutes, hamstrings and quads.

How to do it

1. 1Stand with your feet shoulder width apart. This will be your starting position.
2. 2Perform 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. 3After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Hold each position for 20–40 seconds without bouncing, and breathe calmly.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

2–3 sets, holding each position 20–40 seconds. Great as a cool-down or mobility session.