A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
8 kcal
/ min (est.)
3 × 12 per leg
sets × reps
Why this exercise
Difficulty: Intermediate
Targets the outer glutes for a lifted, rounded appearance.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per leg
Rest
45s
How to Perform
- 1.Stand with feet hip-width apart.
- 2.Step one leg behind and across, like a curtsy.
- 3.Lower until front thigh is parallel to floor.
- 4.Push through front heel to return.
Pro Tips
- •Keep front knee stable.
- •Stay upright through the movement.
- •Control the cross-back step.
Equipment
None
Safety
Use support if balance is an issue.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.