stepping behind and across puts the working hip in adduction, which loads the
upper, more abductor part of the glute max along with the medius
that crossover is the whole reason to pick it over a reverse lunge
Execution
Stand tall holding dumbbells at your sides, feet hip-width apart. Brace your
trunk.
step one foot back and across behind the other, like a curtsy
lower until your back knee is just off the floor
keep your hips square to the front rather than letting them rotate
pause briefly in the bottom where the glute is most stretched
drive through your front heel to return to standing, alternating legs
Keep the crossover the same every rep. How far across you step decides how much
of the glute you reach, so moving it around makes the numbers meaningless.
Purpose
glute-biased lunge worked on a crossover step
stepping behind and across puts the working hip in adduction, which loads the
upper, more abductor part of the glute max along with the medius
that crossover is the whole reason to pick it over a reverse lunge
Execution
Stand tall holding dumbbells at your sides, feet hip-width apart. Brace your
trunk.
step one foot back and across behind the other, like a curtsy
lower until your back knee is just off the floor
keep your hips square to the front rather than letting them rotate
pause briefly in the bottom where the glute is most stretched
drive through your front heel to return to standing, alternating legs
Keep the crossover the same every rep. How far across you step decides how much
of the glute you reach, so moving it around makes the numbers meaningless.