10 Best Crossover Reverse Lunge Alternatives for Glute Strength

The Crossover Reverse Lunge is done standing. Ranked closest by our scoring: the Dumbbell Rear Lunge, the Forward Lunge and the Walking Lunge. A harder version, the Lunge With Jump, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Crossover Reverse Lunge

Crossover Reverse Lunge
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Abdominals, Abductors, Glutes, Hamstrings, Quadriceps

How to perform Crossover Reverse Lunge
  1. Stand with your feet shoulder width apart. This will be your starting position.
  2. 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.
  3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.
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Ranked Crossover Reverse Lunge Alternatives

10 substitutes, ranked by how closely each one matches the Crossover Reverse Lunge on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Dumbbell Rear LungePlay demonstration

    1. Dumbbell Rear Lunge

    84% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound

    A good swap when you have dumbbells to work with, and it still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step backward with your right foot, lowering your body into a lunge position.
    3. Bend your left knee and lower your body until your left thigh is parallel to the ground.
    4. Pause for a moment, then push through your left heel to return to the starting position.
    5. Repeat on the other side, stepping back with your left foot.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge
  2. Forward LungePlay demonstration

    2. Forward Lunge

    82% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    1. Stand with your feet hip-width apart and hands on your hips.
    2. Take a big step forward with your right foot, lowering your body into a lunge position.
    3. Bend your right knee to about 90 degrees, keeping your knee aligned with your ankle.
    4. Push off with your right foot and return to the starting position.
    5. Repeat with your left leg, alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: bodyweight only, the same as the Crossover Reverse Lunge
    • Body position: standing, the same as the Crossover Reverse Lunge
  3. Walking LungePlay demonstration

    3. Walking Lunge

    82% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound

    It uses the same equipment and still works the glutes.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right leg, lowering your body into a lunge position.
    3. Keep your torso upright and your front knee aligned with your ankle.
    4. Push off with your right foot and bring your left foot forward, stepping into a lunge position with your left leg.
    5. Continue alternating legs and walking forward, maintaining a controlled and steady pace.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: bodyweight only, the same as the Crossover Reverse Lunge
    • Body position: standing, the same as the Crossover Reverse Lunge
  4. Barbell Rear LungePlay demonstration

    4. Barbell Rear Lunge

    80% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
    2. Take a step backward with your right foot, landing on the ball of your foot.
    3. Bend both knees to lower your body until your left thigh is parallel to the ground.
    4. Push through your left heel to return to the starting position.
    5. Repeat with the other leg.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge
  5. Dumbbell Contralateral Forward LungePlay demonstration

    5. Dumbbell Contralateral Forward Lunge

    80% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, keeping your back straight and core engaged.
    3. Lower your body by bending both knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Alternate legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge
  6. Dumbbell LungePlay demonstration

    6. Dumbbell Lunge

    80% match
    • Glutes
    • Dumbbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Keep your back straight and your chest up as you lower your body.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Alternate legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge
  7. Weighted Stretch LungePlay demonstration

    7. Weighted Stretch Lunge

    79% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound

    It still works the glutes, through a different movement.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Take a step forward with your right foot, keeping your back straight.
    3. Lower your body by bending your knees until your right thigh is parallel to the ground.
    4. Push through your right heel to return to the starting position.
    5. Repeat with your left leg.
    6. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge
  8. Monster WalkPlay demonstration

    8. Monster Walk

    78% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Place a resistance band around your ankles.
    2. Stand with your feet shoulder-width apart and slightly bend your knees.
    3. Take a step to the side with your right foot, maintaining tension on the resistance band.
    4. Follow with your left foot, stepping to the side to return to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: bodyweight only, the same as the Crossover Reverse Lunge
    • Body position: standing, the same as the Crossover Reverse Lunge
  9. Lunge With JumpPlay demonstration

    Progression

    9. Lunge With Jump

    78% match
    • Glutes
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart.
    2. Take a step forward with your right foot, lowering your body into a lunge position.
    3. Push off with your right foot and jump into the air, switching the position of your feet mid-air.
    4. Land softly with your left foot forward and immediately lower your body into a lunge position.
    5. Continue alternating between lunges and jumps for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: bodyweight only, the same as the Crossover Reverse Lunge
    • Body position: standing, the same as the Crossover Reverse Lunge
  10. Barbell Lateral LungePlay demonstration

    10. Barbell Lateral Lunge

    75% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Take a big step to the side with your right foot, keeping your left foot planted.
    3. Bend your right knee and lower your body down into a lunge position, keeping your left leg straight.
    4. Push off with your right foot and return to the starting position.
    5. Repeat on the other side, stepping with your left foot.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Crossover Reverse Lunge
    • Equipment: free weights, not bodyweight only
    • Body position: standing, the same as the Crossover Reverse Lunge

Why You Might Need a Crossover Reverse Lunge Alternative

You may substitute the crossover reverse lunge for several reasons: knee pain from deep flexion, limited hip mobility, poor balance, lack of a safe training surface, or programming needs like higher volume. Choose a movement that reduces the offending stress while preserving hip-extension demand; for example, a step-up reduces sagittal knee shear while still loading the glute maximus. If lateral stability is the issue, use curtsy lunges to emphasize glute medius activation, cue an exaggerated lateral step and push through the heel. For rehab, select exercises with smaller range of motion and controlled tempo to limit pain while maintaining muscle stimulus.

Crossover Reverse Lunge FAQ

What muscles does Crossover Reverse Lunge work?

The crossover reverse lunge primarily targets the glute maximus for hip extension and the quadriceps for knee extension, with secondary activation of the hamstrings and glute medius for stability. During the diagonal step-back, the rear leg's hip extensors eccentrically control descent, so cue a controlled 2-3 second lowering to engage those muscles.

What is the best bodyweight alternative to Crossover Reverse Lunge?

The Bulgarian split squat is the top bodyweight alternative because it preserves unilateral hip extension and increases ROM while keeping spinal load low. Set your front foot forward, drop the rear knee straight down, drive through the front heel, and squeeze the glute at the top to replicate crossover lunge activation.

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