This move will hit your quads, like any variation of the lunge, as well as your hamstrings. The crossover lunge builds great lateral support through the knee, ankle, and hip joints and targets your hard to reach outer glutes. 1. Stand straight with feet slightly apart. 2. Lunge forward with your left leg, crossing it over the right and landing on your heel. 3. Return to the starting position, then repeat with the right leg, lunging to your left. That's one rep.