The Crossover Lunge
If you're an actor or pop star, "crossing over" to new territory can be a big risk (just look at 50 Cent's major-movie debut). But if you're like the rest of us-in the gym trying to build more muscle-a crossover may be the best way to change up your routine and keep growing. You can start by attempting the crossover lunge.
HOW TO DO IT
From the starting position , cross your left leg over your right and lunge as far as you can to your right side, landing on your heel . (To ease the pressure on your front knee, land with your foot at 45 degrees.) Return to the starting position, then repeat with the right leg, lunging to your left. That's one rep. Perform three sets of 12 reps on each side, resting 90 seconds between sets. Do this exercise at the start of your leg workout.
Apart from the quad-building benefits you get from doing any variation of the lunge, the crossover targets the hamstrings and glutes extra hard while teaching your body balance and coordination. Therefore, it also enhances your ability to move in any sport-in case you were planning any crossovers of your own.