Crossover Reverse Lunge

A intermediate stretching exercise for the lower back, done with just your bodyweight.

Crossover Reverse Lunge: finishing position

Main muscles: Lower back
Also works: Abs, Glutes, Hamstrings and Quads
Equipment: Bodyweight
Level: Intermediate
Movement: Pull

How to do the Crossover Reverse Lunge

Stand with your feet shoulder width apart. This will be your starting position.
Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Crossover Reverse Lunge

Questions

What muscles does the Crossover Reverse Lunge work?

Mainly the lower back, with the abs, glutes, hamstrings and quads helping.

Is the Crossover Reverse Lunge good for beginners?

It's rated intermediate. Beginners can build up to it with Cat Stretch first.

What can I do instead of the Crossover Reverse Lunge?

Good alternatives that train the lower back: Cat Stretch, Child's Pose, Dancer's Stretch or Hug Knees To Chest.

How many sets and reps of the Crossover Reverse Lunge should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).