Alternating Cross Lunge 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Cross Lunge is a bodyweight exercise that primarily targets the hamstrings while also engaging the glutes and quads. It involves stepping one leg diagonally across the body into a lunge position, lowering the hips toward the floor while keeping the torso upright, then returning to the starting position and repeating on the opposite side. This movement improves lower-body strength, balance, and coordination, while activating multiple muscle groups for a functional, dynamic workout.
How to Perform
Stand upright with your feet hip-width apart and your hands on your hips or in front of you for balance.
Step your right leg diagonally forward and across your body so that your right foot lands slightly in front and to the left of your left foot.
Lower your hips into a lunge by bending both knees, keeping your torso upright and your chest lifted.
Ensure your front knee stays aligned over your ankle and does not extend past your toes.
Engage your hamstrings, glutes, and quads as you push through your front heel to return to the starting position.
Step your left leg diagonally forward and across your body, repeating the lunge movement on the opposite side.
Continue alternating legs in a controlled, steady rhythm while maintaining balance and proper form throughout the exercise.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your torso upright throughout the movement to prevent strain on your lower back.
Step diagonally far enough to engage the hamstrings and glutes effectively.
Maintain your front knee aligned over your ankle to protect the knee joint.
Engage your core to improve balance and stability during the lunge.
Push through the heel of the front foot when returning to the starting position for maximum glute activation.
Move in a controlled, steady rhythm rather than rushing through repetitions.
Keep your weight evenly distributed to prevent leaning too far forward or backward.
Focus on squeezing the glutes at the top of the movement for better muscle engagement.
Avoid letting your back leg collapse inward; keep it aligned with your hip.
Breathe steadily, inhaling as you step forward and exhaling as you return to start.
How Not to Perform
Do not let your front knee extend past your toes, as this can strain the knee joint.
Do not lean your torso forward or hunch over, which reduces hamstring and glute engagement.
Do not take too short or too narrow a step, which minimizes the effectiveness on the target muscles.
Do not rush through the movement, as this wastes energy and reduces muscle activation.
Do not allow your back leg to collapse inward or outward, which can cause imbalance and injury.
Do not lock your knees at the top of the movement, as this can stress the joints.
Do not shift all your weight onto the front leg; keep it evenly distributed for proper muscle engagement.
Do not hold your breath; maintain steady breathing throughout the exercise.
Do not let your hips drop or tilt sideways, which reduces glute and hamstring activation.
Do not swing your arms excessively, as this can destabilize your balance and waste energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
