This exercise involves stepping back into a lunge position while simultaneously crossing one leg behind the other, then returning to a standing position and repeating on the other side. It targets the legs, glutes, and core muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including glutes, quads, hamstrings, and calves
- Improves balance and stability
- Incorporates a functional movement pattern that mimics everyday activities
- Increases cardiovascular endurance
- Can be modified to increase or decrease intensity
How to perform
- Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Step your left foot back and cross it behind your right foot, bending both knees to lower into a lunge.
- As you lower, curl the dumbbells up towards your shoulders.
- Push through your right heel to stand back up, lowering the dumbbells back down to your sides.
- Repeat on the other side, stepping your right foot back and crossing it behind your left foot.
- Continue alternating sides for the desired number of reps or time.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary