Suspension Lunge Back Crossover

Suspension Lunge Back Crossover

The Suspension Lunge Back Crossover is a dynamic exercise that targets multiple muscle groups in your lower body and core. This exercise is performed using suspension straps, which adds an element of instability, challenging your balance and engaging your stabilizing muscles. By incorporating the Suspension Lunge Back Crossover into your workout routine, you can improve your lower body strength, stability, and flexibility. During this exercise, you'll start by facing away from the anchor point, with the suspension straps adjusted to your desired length. Begin by standing tall with your feet hip-width apart and your arms extended in front of you. Take a step back with one foot, lowering your back knee towards the ground into a lunge position. As you lunge back, cross the same-side arm across your body, rotating your torso slightly. Engage your core and press through your front foot to return to the starting position. Repeat on the other side, alternating legs and arms. The Suspension Lunge Back Crossover primarily targets your glutes, quadriceps, hamstrings, and calves. It also engages your core muscles, including your obliques and deep stabilizers, as you rotate your torso during the crossover movement. This exercise not only improves lower body strength but also enhances your balance and coordination. To make the most out of the Suspension Lunge Back Crossover, focus on maintaining proper form throughout the movement. Keep your chest lifted, back straight, and core engaged to ensure stability. Additionally, be mindful of your knee alignment, making sure it stays in line with your toes as you lunge back. Incorporate the Suspension Lunge Back Crossover into your workouts to spice up your routine, challenge your lower body muscles, and enhance your overall stability. Remember to consult with a fitness professional to ensure this exercise is suitable for your individual fitness level and any specific considerations you may have.


  • Stand facing away from the suspension trainer with your feet together.
  • Take a step back with your right foot and cross it behind your left leg.
  • Lower your body into a lunge position until your front thigh is parallel to the ground.
  • Push through your front heel to return to the starting position.
  • Repeat the movement, this time stepping back with your left foot and crossing it behind your right leg.

Tips & Tricks

  • Focus on maintaining balance and stability throughout the movement.
  • Engage your core muscles to help stabilize your body.
  • Start with a smaller range of motion and gradually increase as you become more comfortable with the exercise.
  • Keep your front knee aligned with your ankle to prevent knee discomfort.
  • Engage your glutes and hamstrings to power through the movement.
  • Maintain a slight forward lean with your upper body to engage your quadriceps.
  • Keep your shoulders relaxed and avoid tensing up during the exercise.
  • Breathe regularly and exhale during the exertion phase of the movement.
  • Add variety by alternating legs or performing the exercise dynamically.
  • Remember to warm up before attempting this exercise to prepare your muscles for the movement.


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