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 your feet hip-width apart, holding a dumbbell or kettlebell with both hands at chest height.
- 2
Step your right foot out to the side, keeping your left leg straight and your toes pointing forward.
- 3
Bend your right knee, pushing your hips back and lowering your body until your right thigh is parallel to the floor, keeping your chest up.
- 4
Push off your right foot to return to the starting position, bringing your right foot back to meet your left.
- 5
Now, step your right foot diagonally behind and across your left leg, planting your right foot firmly on the floor.
- 6
Bend both knees, lowering your hips straight down towards the floor, keeping your chest up and the weight stable.
- 7
Push off your right foot to return to the starting position, bringing your right foot back to meet your left.
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.
