Crossover Reverse Lunge

Also called reverse lunge and curtsy lunge.

Works: Lower back, plus abs, side glutes, glutes, hamstrings and quads
Equipment: Bodyweight
Level: Intermediate
Type: Isolation

How to do it

Setup. Stand with your feet shoulder width apart. This will be your starting position.

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.
After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Cues

Step back and across.
Front shin vertical.
Drive up through the front heel.

Common mistakes

Front knee caving.
Leaning forward.

Where to start

Sets2-3

Reps8-12 per leg

Rest1 min

Tempo2-0-1

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.