Cross lunges - swing the buttocks correctly

Cross lunges can effectively work out the gluteal muscles. Due to the cross-setting of the legs, similar in technique to curtsy, the gluteus muscle receives excellent stretching in the lower phase of movement. Performing this exercise with dumbbells, a barbell, or even without weight at all allows you to form rounded, tight buttocks, visually lift them and separate them from the biceps of the thigh.

What gives the exercise?

Cross or oblique lunges are most useful for girls, since the study of the buttocks is often one of the main goals of women's training. They are often used by athletes participating in fitness bikini competitions to give the lower body ideal proportions.

Cross lunges - swing the buttocks correctly
Lunges with crossed legs or squats curtsy.

To perform this exercise correctly, you must have sufficient flexibility in the joints. Using the not quite ordinary amplitude of movement, which allows us to work out the target muscles in the best way, we somewhat compromise the natural position of the knees and ankle. For the same reason, smaller burdens are used for cross lunges than for classical lunges.

The work of muscles during the exercise is as follows:

  • The gluteus maximus muscles and quadriceps take up the bulk of the load.

  • The biceps of the thigh, semitendinosus, and semimembranous muscle are included additionally.
  • Press and back stabilize the body.

When performing cross lunges with the abduction of the leg to the side, you can additionally load the middle gluteal muscles. This will be described in more detail when considering variations of the exercise.

Contraindication to the exercise is any problem with the knee joints or spine.


Let's look at lunges with crossed legs or the so-called curtsy curtsy in more detail.

Cross lunges - swing the buttocks correctly

So, stand upright, put your legs slightly wider than your shoulders and slightly spread your socks apart. The knees should be pointing in the same direction as the socks. A serious mistake would be to curl your knees during a squat, that is, if the foot is pointing outward, the knee is turned outward, if inward - inward.

  1. Transfer the weight to one leg, and take the other a wide step backwards, diagonally towards the supporting leg.

    As a result, one leg is in front of you, the toe of her foot is pointing outward, the second leg behind is cross-wise, her toe is pointing forward, or just a little inward (the knee is the same).

  2. Squat, bending the knee of the working leg so that the thigh is parallel to the floor. The knee does not extend beyond the toe, and the weight throughout the movement remains on the heel. With the knee of the supporting leg, reach the floor behind the working leg, but do not touch it. At the bottom of the squat, you should feel the extension of the gluteal muscles of the working leg.

  3. Get up with your legs straight.

Further, you can either repeat the squats without changing the crossed position of the legs, or return to the starting position (legs wider than the shoulders) and take the back step again with your supporting leg and squat. The second option makes the exercise more dynamic, it is recommended if you are training in fat burning.

Traditionally, attacks are performed 15-20 times in each direction in 3-4 approaches. However, you can vary the load depending on your training goals.

Variations and tips

The attacks themselves are a fairly simple movement. There are many ways to diversify them.

  • Performing oblique or diagonal lunges in a dynamic manner (after each squatting, returning the supporting leg to its original position), try to make this leg an extra swing to the side. Thus, you will give an additional load on the middle gluteus muscle. This will make buttock training more comprehensive.

  • Place your working foot on a small step. It could be a step platform or something else. Take your supporting leg back in accordance with the movement technique. Performing lunges or squatting curtsy in this way, you will stretch your buttock as much as possible, which will make the training even more effective.
  • You can alternate the load by alternately stepping back with either your right or left foot.

Cross lunges - swing the buttocks correctly

Concluding the review of the exercise, it should be said that the value of the load should always be preferred to the movement technique. Accustom yourself to do the exercise correctly without extra weight. Having brought the movement to automaticity, you can take dumbbells, as the most convenient option, or a barbell.

Performing oblique lunges in combination with other exercises for the legs and buttocks, such as squats, leads, buttock bridge, can make your figure harmonious and toned , and the muscles are strong and elastic. The most important thing is to train for pleasure, then the result will not take long.



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