The ankle crossover is an advanced lunge known as the crossover lunge. This lunge requires strength and balance to perform without injuring your knees. This exercise works the muscles in your inner and outer thighs and also encourages flexibility in the hip joint. If you are new to this exercise, start slowly to protect your knees. Consult a physician before starting an exercise program.
Step 1
Stand with your feet hip-width apart. Both feet should face forward.
Step 2
Hold the barbell or broomstick in your right hand. It should be vertical with the tip against the floor to help you balance.
Step 3
Step your right foot across your left as far as is comfortable. Keep both your feet facing forward and your heels flat.
Step 4
Sink into a lunge. Keep your upper body stable and facing forward and your weight centered. Do not lean to one side or curl your shoulders, which can put strain on your knees.
Step 5
Return to the start position, switch hands with the barbell and step over the right foot.
Step 6
Repeat each side at least 10 times. Remove the barbell when you are able to balance without it.
Things You'll Need
- Barbell or broomstick
References
- "Personal Trainer Manual"; American Council on Exercise; 2008
- The Epoch Times: Move of the Week: Crossover Lunge
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