Cross lunges are a lower body exercise that builds strength, balance, and coordination. Unlike standard lunges, this variation involves stepping one leg diagonally behind your body, which increases glute activation and challenges your stability. They are simple to learn, require little equipment, and work well for both beginners and experienced lifters.
What Are Cross Lunges?
Cross lunges are a lunge variation where you step one leg diagonally behind your body instead of forward or straight back. This crossing motion shifts more of the load onto the front leg and forces your hips and core to stabilize.
They are often called:
Curtsy lunges
Cross-back lunges
Diagonal lunges
All refer to the same movement pattern. The key difference from other lunges is the angle of the step, which increases glute engagement and balance demands.
Muscles Worked in Cross Lunges
Cross lunges target multiple lower body muscles at the same time, with a strong emphasis on the glutes.
Primary muscle:
Glutes, especially the glute medius which helps stabilize the hips
Secondary muscles:
Quadriceps
Hamstrings
Stabilizing muscles:
Inner thighs (adductors)
Core muscles for balance
The diagonal step increases the demand on hip stability, which is why cross lunges are more effective for targeting the glutes compared to standard forward lunges.
How to Do Cross Lunges
Stand upright with your feet hip width apart and your core engaged
Step your right leg diagonally behind your left leg at about a 45 degree angle
Lower your hips until your front thigh is close to parallel with the floor
Keep your chest upright and your front knee aligned with your toes
Push through your front heel to return to the starting position
Repeat on the other side
Form tips:
Keep most of your weight on the front leg
Move slowly to maintain balance
You should feel the exercise mainly in your glutes, not your lower back
Common Mistakes and How to Fix Them
Knee collapsing inward
This reduces glute activation and increases stress on the joint.
Fix it by keeping your front knee in line with your toes and focusing on pushing it slightly outward as you lower.
Leaning too far forward
This shifts the load away from the glutes and onto your lower back.
Fix it by keeping your chest upright and your core engaged throughout the movement.
Stepping too close behind
A narrow step limits your range of motion and balance.
Fix it by stepping far enough back and across so you can lower your hips properly.
Rushing the movement
Moving too quickly reduces control and stability.
Fix it by slowing down both the lowering and rising phases to stay balanced and maintain proper form.
Benefits of Cross Lunges
Improved glute activation
The diagonal stepping pattern places more emphasis on the glutes, especially the glute medius, which supports hip stability and lower body strength.
Better balance and coordination
Cross lunges require control across multiple planes of motion, which helps improve overall balance and body awareness.
Functional movement carryover
The crossing motion mimics real life movements such as cutting, pivoting, and changing direction, making it useful for athletic performance.
Lower body strength development
Cross lunges train the quads, hamstrings, and glutes together, helping build balanced leg strength.
Joint friendly when done correctly
Compared to some forward lunging movements, cross lunges can reduce direct forward knee stress when proper form is maintained.
Cross Lunges vs Other Lunge Variations
Cross Lunges vs Forward Lunges
Forward lunges involve stepping straight ahead, which places more emphasis on the quadriceps. Cross lunges shift more load to the glutes and require greater balance due to the diagonal movement.
Cross Lunges vs Reverse Lunges
Reverse lunges involve stepping straight backward and are generally easier on the knees. Cross lunges still move backward but at an angle, which increases hip stability demands and glute activation.
Key takeaway
Cross lunges are more challenging for balance and coordination, while also providing stronger glute engagement compared to straight forward or reverse lunge patterns.
Variations of Cross Lunges
Bodyweight cross lunges
This is the simplest version and is best for beginners. It allows you to focus on balance, control, and proper form without added resistance.
Dumbbell cross lunges
Holding dumbbells at your sides adds resistance, increasing strength development in the glutes and legs while maintaining stability.
Walking cross lunges
Instead of returning to the starting position each time, you alternate legs in a continuous motion. This increases coordination and keeps tension on the muscles.
Jump cross lunges
This advanced variation adds a plyometric component. You switch legs explosively, which builds power, speed, and cardiovascular endurance.
Cable cross lunges
Using a cable machine provides constant tension throughout the movement, which can further challenge balance and muscle engagement.
Who Should Do Cross Lunges
Beginners
Cross lunges can be used by beginners who have a basic understanding of lunge mechanics. Starting with bodyweight helps develop balance, coordination, and proper form before adding resistance.
Athletes
Athletes benefit from cross lunges because the diagonal movement improves lateral stability, coordination, and control during directional changes.
People targeting glutes
Cross lunges place extra emphasis on the glutes, making them a useful addition for anyone looking to strengthen or develop the lower body.
General fitness users
Anyone looking to build functional lower body strength and improve balance can include cross lunges as part of a regular workout routine.
How to Add Cross Lunges to Your Workout
Cross lunges can be included in lower body workouts, glute focused sessions, or full body routines depending on your goals.
Sets and reps:
Beginners: 2 to 3 sets of 8 to 10 reps per leg
Intermediate to advanced: 3 to 4 sets of 10 to 12 reps per leg
Training frequency:
2 to 3 times per week is sufficient for most people
Where to include them:
As part of a leg day workout after compound lifts like squats or deadlifts
In a glute focused routine to increase activation
As a warm up movement using bodyweight to activate the hips and improve mobility
Cross lunges work best when performed with control and proper form rather than speed or heavy weight.
Frequently Asked Questions
Are cross lunges the same as curtsy lunges?
Yes. Cross lunges and curtsy lunges refer to the same movement. Both involve stepping one leg diagonally behind the other to target the glutes and improve balance.
Are cross lunges good for glutes?
Yes. Cross lunges strongly activate the glutes, especially the glute medius, due to the diagonal stepping pattern and added stability demand.
Are cross lunges bad for knees?
Cross lunges are not inherently bad for the knees when performed with proper form. Keeping the front knee aligned with the toes and controlling the movement helps reduce strain.
Can beginners do cross lunges?
Yes. Beginners can perform cross lunges using bodyweight first to learn balance and coordination before progressing to added resistance.
How are cross lunges different from regular lunges?
Cross lunges involve a diagonal step behind the body, while regular lunges step forward or backward in a straight line. This diagonal movement increases glute activation and balance requirements.
How often should I do cross lunges?
Most people can include cross lunges 2 to 3 times per week as part of a lower body or full body workout routine.
Conclusion
Cross lunges are an effective lower body exercise for building strength, improving balance, and targeting the glutes. Their diagonal movement pattern makes them different from standard lunges by increasing stability demands and engaging the hips more directly. When performed with proper form and controlled movement, cross lunges can be a valuable addition to beginner and advanced workout routines alike.