Weighted Side and Crossover Lunge
Muscle Groups: Quads, Glutes
Weighted Side and Crossover Lunge focuses on Quads, Glutes, with Hamstrings, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side and Crossover Lunge with proper form and technique.
- 1
Stand tall with feet hip-width apart, holding a weight in each hand at your sides.
- 2
Take a big step to the right and lower into a side lunge, keeping your right knee over your ankle and your left leg straight.
- 3
Push off your right foot to return to standing, then step forward into a crossover lunge, crossing your right leg over the left and lowering into a lunge with your left knee bending.
- 4
Push off your left foot to stand, then repeat on the other side.
Tips for Success
These tips will help you perform Weighted Side and Crossover Lunge safely and effectively while maintaining proper form.
-
Keep your chest up and core engaged to maintain balance and good posture.
-
Avoid letting your knees extend past your toes during lunges to protect your joints.
-
Make sure to step wide enough to feel the stretch, but not too far to lose your balance.
Secondary Muscles
While Weighted Side and Crossover Lunge primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Side and Crossover Lunge, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Side and Crossover Lunge, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
