Cross-Over Lunge
Dynamic Stretching · Book exercise 5.24
Alternating cross-behind lunges for lower-body mobility and control.
Reference Video
Demonstration limitation: Exercise 5.24 requires the trailing leg to cross behind the supporting leg. The current front-view clip does not clearly establish that crossing step. Do not use its lunge depth alone to identify the book exercise.
Execution
Step one foot diagonally back and across behind the supporting leg, lower into the cross-over lunge, then return to standing. Alternate sides.
Targeted Musculature
Glutes · Quadriceps · Hamstrings · Hip abductors · Hip adductors
Purpose
Reducing injury risk · Optimizing power-production capabilities · Improving flexibility
Book Technique And Related Exercises
Book difficulty: 1. This is the book’s exercise difficulty scale, not a promise that every athlete at a named experience level should perform it.
Cross one leg behind the other into a lunge, return to a parallel stance, and repeat on the other side. Keep the weight over the lead heel. This precedes the heel-reach variation in the book.
Continue with: Cross-Over Lunges with Heel Reaches (book exercise 5.32) and Forward and Reverse Lunge. These are related movements and progressions; choose them according to your training goal and ability. See the tennis conditioning book for the complete exercise guidance, and browse all dynamic stretches.
From the book: 5.24 Cross-Over Lunge