Crossover Reverse Lunge
The Crossover Reverse Lunge targets the Lower Back and suits intermediate-level lifters. With 3 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lower back handles the primary load during this movement. The abdominals and abductors and glutes and hamstrings and quadriceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Crossover Reverse Lunge work?
The Crossover Reverse Lunge primarily works the Lower Back. Secondary muscles include the Abdominals, Abductors, Glutes, Hamstrings, Quadriceps, which assist during the movement.
Is the Crossover Reverse Lunge good for beginners?
The Crossover Reverse Lunge is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Crossover Reverse Lunge?
The Crossover Reverse Lunge requires minimal equipment and can be performed in most gym settings.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.