Deep Arm-Cross Lunge
Unlock hip mobility and spinal flexibility with this deep lunge and rotation. A powerful dynamic stretch designed to open your chest and release tension throughout your entire posterior chain.
The Deep Arm-Cross Lunge mainly works the glutes & hips and quads, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Deep Arm-Cross Lunge Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Obliques; Spinal Erectors (erector spinae)
How to do the Deep Arm-Cross Lunge
Setup
Begin in a deep lunge position with your front foot placed flat on the ground and your back knee hovering slightly or resting on the mat. Plant the hand on the same side as your back leg firmly on the floor inside your lead foot.
Movement
While keeping your planted hand stable, engage your core and initiate a rotation of your torso toward your front leg.
Extend your free arm upward toward the ceiling, creating a straight line from your grounded hand to your fingertips.
Gaze toward your raised hand to further increase the stretch through your neck and upper back.
Hold the position momentarily, focusing on deep, controlled breathing to maximize the stretch in your hips and spine.
Return to the starting position with control and repeat on the other side.
Deep Arm-Cross Lunge FAQs
What muscles does the Deep Arm-Cross Lunge work?
The Deep Arm-Cross Lunge mainly works the glutes & hips and quads, with help from the core and lower back. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Deep Arm-Cross Lunge?
None. The Deep Arm-Cross Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Deep Arm-Cross Lunge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.