Lateral Foot Cross-Over & Fast
The Lateral Foot Cross-Over & Fast mainly works the glutes & hips and quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Lateral Foot Cross-Over & Fast Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hamstrings; Obliques
How to do the Lateral Foot Cross-Over & Fast
Setup
Begin in a standing position with feet hip-width apart and knees slightly bent in an athletic, ready stance.
Movement
Push off: Explosively push off your right foot to bound laterally to the left side.
Land: Land softly on your left foot. As you land, let your right leg sweep behind your left leg, maintaining balance and keeping your core engaged.
Quick Transition: Immediately push off your left foot to bound back to the right side.
Repeat: Continue jumping back and forth rhythmically as if you were ice skating, focusing on a quick, agile, and controlled tempo.
Tips
Keep your core tight throughout the movement to maintain stability.
Use your arms to help propel your body laterally.
Focus on soft landings by bending the knee to absorb impact.
Lateral Foot Cross-Over & Fast FAQs
What muscles does the Lateral Foot Cross-Over & Fast work?
The Lateral Foot Cross-Over & Fast mainly works the glutes & hips and quads, with help from the hamstrings and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Lateral Foot Cross-Over & Fast?
None. The Lateral Foot Cross-Over & Fast is a bodyweight exercise, so you can do it anywhere.
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