An angled lunge variation that targets the glutes and quads through a cross-body step.
- +Enhances glute activation
- +Improves balance and coordination
- +Unilateral training reduces imbalances
- –Risk of knee strain if not aligned properly
- –Requires good balance
- –Not ideal for beginners
This exercise targets:
Glutes
Glutes
Abductors
Quadriceps
Quads
Hamstrings
Adductors
Hamstrings
Ratios are approximate and can vary depending on form and technique.
How to perform
- Hold a dumbbell in each hand at your sides, stand tall, feet hip-width
- Brace your core, keep chest up and shoulders down
- Step one leg back and across behind you at a diagonal (curtsy)
- Lower your hips until the front thigh is near parallel
- Keep hips square, torso upright, and front knee tracking over midfoot
- Push through the front heel to return to standing
- Repeat for reps, then switch sides (or alternate each rep); move with control and breathe out as you rise