Dumbbell Crossover Lunge

The dumbbell crossover lunge is a single-leg strength exercise that targets the quads and hamstrings. This exercise will also improve balance and stability on both sides of the body.


  1. 433_A
    Grab a set of dumbbells with a neutral grip so that your palms are facing each other. Stand tall with your feet shoulder-width apart. Your arms should be hanging straight down by your sides.
  2. Dumbbell Crossover Lunge
    Push your chest out and take a large step backwards with one leg, crossing it behind your rear foot, lowering your hips.
  3. 433_C
    Bend your rear knee towards the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position.

Trainer’s Tips

  • Make sure you descend deep enough into the lunge.
  • Make sure you descend into the lunge by dropping your hips, rather than jutting the knee forward.
  • Do not go too heavy too soon. Get used to the crossover lunge motion before increasing difficulty.