Crossover Lunge Exercise: How to Master Crossover Lunges

A crossover lunge is a bodyweight exercise that can help build lower-body strength. If you're new to lunge exercises, consider trying [forward lunges](https://www.masterclass.com/articles/forward-lunge-guide) or [reverse lunges](https://www.masterclass.com/articles/reverse-lunge-guide) to get comfortable with the lunge position before attempting crossover lunges. To practice this lunge variation, set your feet shoulder-width apart, take a large step with your right foot, crossing your right leg over your left leg. Drop your hips and bend your left knee until it nearly touches the floor. Return to the starting position and repeat with the opposite leg. For crossover lunges, begin with 2–3 sets of 8–12 repetitions on each side. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions. 1. Stand with your feet hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin. 2. Evenly distribute your weight from toe to heel and grip the floor with your feet to create a stable position. 3. Place your hands on the sides of your hips. Pre-tension your shoulders and hips, and engage your core. Your ribs should be down and your pelvis should be slightly tucked. 4. While maintaining a neutral spine and an upright chest position, take a large step forward with your right foot, crossing over slightly to the left of your left hip. 5. Contact the ground in a heel-to-toe manner with your right foot and begin to bend your hips, knees, and ankles to lower yourself toward the floor until your back knee is an inch or two from the ground. Your front foot should be neutral with your weight evenly distributed, and your front knee should be directly over your big toe. Your rear hip should be over your back knee, and you should be on the ball of your foot. 6. At the bottom of the lunge, both of your legs should be bent at roughly 90 degrees. Your pelvis should be neutral at the bottom position. Imagine that your pelvis is a bucket filled with water and you’re attempting not to spill any of it. 7. To begin the upward movement, keep your chest high and push your entire front foot into the ground, using your glute and quad to push back to an upright position. Emphasize pushing through your midfoot and heel while keeping your toes engaged. Both legs should finish next to each other as you return to the starting position. 8. At the end of each repetition, your shoulders should finish directly over your hips. 9. Repeat the movement on the opposite side by stepping forward with your left foot, alternating with each lunge. You can also repeat the movement on the same leg for your desired number of repetitions before switching sides. There are several notable benefits to practicing crossover lunges. 1. __Crossover lunges can build lower-body strength__. Crossover lunges are a great strength exercise for building muscle in your lower body. This exercise targets the glutes and hamstrings. 2. __Crossover lunges can improve flexibility and balance__. Having good stretch flexibility is critical to avoid injury while exercising. Crossover lunges stretch your hip flexors while engaging your upper body core muscles to help improve your coordination. 3. __Crossover lunges are a convenient home workout__. Crossover lunges require no equipment, making them a convenient addition to any at-home workout routine. If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort. In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery. Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time. If you’re looking for a lower-body workout, consider adding crossover lunges to your strength-building routine.