Crossover Reverse Lunge
Crossover Reverse Lunge is a dynamic mobility – reverse lunge and thoracic rotation exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Abdominals, Hip abductors, Gluteus maximus, Hamstrings, Quadriceps
- Exercise type
- Dynamic mobility – reverse lunge and thoracic rotation
Exercise technique
- Stance
Stand with feet shoulder-width apart and chest facing forward.
- Step back
Move one foot back, bending your front knee and both hips with control.
- Foot support
Keep the whole front foot planted and let your rear heel rise comfortably.
- Rotation
Rotate your torso over the front leg toward that side.
- Pelvis
Keep your front knee aligned with your foot and distribute the rotation through your rib cage.
- Pause
Briefly balance in the lunge and rotated position.
- Return
Bring your chest to center, push through the front foot to stand and switch sides.
Key technique points
- Keep the whole front foot planted.
- Rotate toward the front-leg side.
- Do not let your front knee collapse inward.
- Do not use a tightrope-width step.
- Distribute rotation without forcing your lower back.
- Center your torso before standing.
Common mistakes
Forcing a crossed step
Do not move your rear foot excessively behind the front leg and twist your knee.
Turning with the knee
Do not drag your front knee inward with torso rotation.
Twisting the lower back
Do not rotate only your lower back while neglecting rib-cage movement and hip control.
Stepping back too little
Do not use a cramped lunge that lifts your front heel.
Bouncing into rotation
Do not rush forcefully into end range.
Rising without balance
Do not lunge forward while your torso is still rotated.
Frequently asked questions
Crossover Reverse Lunge: why is “Forcing a crossed step” a mistake?
Do not move your rear foot excessively behind the front leg and twist your knee.
Crossover Reverse Lunge: why is “Turning with the knee” a mistake?
Do not drag your front knee inward with torso rotation.
Crossover Reverse Lunge: why is “Twisting the lower back” a mistake?
Do not rotate only your lower back while neglecting rib-cage movement and hip control.
Crossover Reverse Lunge: why is “Stepping back too little” a mistake?
Do not use a cramped lunge that lifts your front heel.
Crossover Reverse Lunge: why is “Bouncing into rotation” a mistake?
Do not rush forcefully into end range.
Crossover Reverse Lunge: why is “Rising without balance” a mistake?
Do not lunge forward while your torso is still rotated.
What should I focus on when doing Crossover Reverse Lunge?
Keep the whole front foot planted. Rotate toward the front-leg side. Do not let your front knee collapse inward. Do not use a tightrope-width step. Distribute rotation without forcing your lower back. Center your torso before standing.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.