Cross lunge

Primarily, in diagonal lunges, you engage the typical muscles trained in conventional lunges. These mainly include the quadriceps muscle (musculus quadriceps femoris) and the large gluteal muscle (musculus gluteus maximus). The hamstring muscle (musculus biceps femoris) provides supportive action. A distinctive feature of diagonal lunges is the additional stress on the inner side of the thighs, specifically the adductor muscles (musculus adductor).

Cross lunges with dumbbells

For those looking to increase the difficulty of cross lunges, using dumbbells as additional weight is an option. This leads to a further intensification of the training stimulus in the target muscles.

Body Position

In cross lunges with dumbbells, start by standing shoulder-width apart. Keep your upper body upright, and the lower back in a slight arch. Your gaze is forward, and the abdominal muscles are engaged. Hold a dumbbell in each hand as additional weight. The arms with the dumbbells are almost fully extended and hang beside your body.

Execution of Movement

To begin cross lunges with dumbbells, take a step with one leg to the opposite side of the body. The movement is diagonal, keeping the back leg extended while taking a step forward with the other leg. The front standing leg is now to the side of the rear foot. Ensure that you choose a step length so that the front leg forms a right angle between the upper and lower leg, and the knee hovers over the toes. Move the back knee almost to the ground. The upper body remains upright, and the arms with the dumbbells also do not move. The movement occurs exclusively in the lower body. After inhaling during the downward step, exhale as you press up through the heel of the front standing leg. The front leg returns to the starting position, with both legs shoulder-width apart. Repeat this movement for the other leg.

Cross lunges without additional weight

Cross lunges without additional weight are ideal for initially learning the movement without added burdens.

Body Position

For the starting position of cross lunges without additional weight, assume a shoulder-width stance. Keep your upper body upright, and the lower back maintains its natural arch. Your gaze is forward, and the head forms a natural extension of the spine. Hold your hands together in front of your chest. Engage the abdominal muscles to begin cross lunges without additional weight.

Execution of Movement

Start cross lunges without additional weight by moving one leg diagonally backward. The step should run diagonally behind the standing leg. Choose a step length that allows the knee of the diagonal leg to almost touch the ground, while bending the front leg to a right angle between the upper and lower leg. The front knee should not extend beyond the toes, providing a natural limit to the step length. The upper body remains upright, and you inhale during the movement. Then, push up through the heel of the front foot, and the back leg returns to the starting position, the shoulder-width stance. Exhale, preparing for the next repetition, which occurs with the other leg.

Common Cross Lunge Mistakes

Diagonal lunges represent a challenging variation of lunges. Consequently, there are various blunders that can occur for athletes engaging in this exercise, and these are mistakes you should definitely avoid.

✅ Toe over the Knee: The front toe should by no means be positioned over the knee. Ensure that it does not extend beyond the toes.

✅ Knee Instability: Often, fitness enthusiasts lack sufficient stability in the knee during diagonal lunges. However, this should not tilt either outward or inward.

✅ Back Curvature: Throughout the entire exercise, keep the back consistently upright. Maintaining a natural arch in the lower back continuously safeguards your spine.

Alternatives and similar exercises to Curtsey Lunges

The Diagonal Lunges are one of numerous training methods in the field of movement. In the following section, three alternatives to lunges are introduced that are also suitable for specifically strengthening the muscles of the buttocks and legs.