Crossover Lunge (DBs)
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand with feet hip-width. Hands on hips or holding light dumbbells. Step the right foot diagonally ACROSS and BEHIND the left leg — like a curtsy. Lower the rear (right) knee toward the floor. Keep the front (left) knee tracking over the toes — don't let it cave in. Front foot stays flat on the floor throughout. Drive back up through the front heel to return to standing. Alternate sides or complete all reps one side first.
Why It Works
The crossover lunge trains the hip abductors and adductors in the exact diagonal loading pattern of a skating crossover. By stepping across and behind the body, you create a rotational hip demand that bilateral lunges cannot replicate. This is why it transfers so directly to crossover speed and edge-to-edge transitions, particularly in tight turns.
Hockey Transfer
Trains hip abductors and rotators — key for crossover skating power. Three sets × 8 per leg. Slow, controlled — the depth of the lunge is where the glute med earns its money.
Coaching Cues
- "Step across body at diagonal"
- "Lower into lunge"
- "Drive back to start"
Common Mistakes
Front knee caving inward — drive it out over the little toe. Torso collapsing forward — stay upright, chest proud. Not crossing far enough behind — a short step reduces the hip abductor demand. Losing balance — slow down and master the bodyweight version first.
Progression / Regression
Add a lateral band resistance or hold a weighted plate overhead for increased challenge.
Reverse lunge — same pattern without the crossover, easier to balance.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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