Strength: Sideways Cross-Over Exercise

Dick Moss

The Sideways Cross-Over is an aerobics move that strengthens the core, hip adductors and hip abductors, including the gluteus medius.

It's a great companion exercise to the Sideways Squat-and-Push and can be used in the same aerobics or strengthening routine.

Muscle Involvement
The abductors, such as the gluteus medius muscles, are located at the side of the hips and used in movements requiring a sideways pushoff, such as skating or making lateral cuts in football and basketball. They are also critical in running sports, since they keep the pelvis level--a position that prevents lower leg injuries.

The adductors pull the legs together and are used to stabilize the knee and in sports such as skating, soccer, running and skiing.

How to Perform
Holding a medicine ball at the waist, athletes face forward with legs slightly bent and shoulder-width apart.

The movement is as follows. With legs bent at about 45 degrees, jump sideways to the left, landing on the left leg. As the left leg accept the body's weight, the right leg shifts behind the left leg as far as possible. The final position will look like a speed skater performing a cross-over stride.

The medicine ball is brought downwards as the athlete jumps sideways and is lifted upward and to the left. It should be above and to the left of the head at the end-range of the movement.

Repeat the movement to the right, and continue jumping back and forth, maintaining the bent leg position and an upright body posture.

The Sideways Crossover
The Sideways Crossover
Strength: Sideways Cross-Over Exercise
Strength: Sideways Cross-Over Exercise


Reference: Shelly McDonald, Climacool Caribbean Workout, The Outdoor Network, 11/1/06.


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