Crossover Reverse Lunge
How to do the Crossover Reverse Lunge
- 1
Stand with your feet shoulder width apart. This will be your starting position.
- 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
After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
How to program the Crossover Reverse Lunge
Sets and reps
As an isolation movement, the Crossover Reverse Lunge is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Crossover Reverse Lunge is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Crossover Reverse Lunge work?
The Crossover Reverse Lunge primarily targets the Lower Back. It also recruits the Abdominals, Abductors, Glutes, Hamstrings, Quadriceps as supporting muscles.
What equipment do I need for the Crossover Reverse Lunge?
You need no equipment (bodyweight only). Difficulty level: Intermediate.
How many sets and reps of the Crossover Reverse Lunge should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
