Xco Trainer Lunge One Handed Swing

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The xco Lunge one handed swing workout is a dynamic exercise that primarily engages the Shoulders, Quads, and Glutes.

The xco’s unique design adds resistance to the movement, enhancing muscle activation without overworking secondary muscles.

Stand with your feet shoulder-width apart, holding the xco in your right hand.
Take a step forward with your left foot, bending your knee to lower your body into a lunge position.
As you lower into the lunge, swing the xco down and across your body towards your left hip.
Push through your left heel to return to the starting position, simultaneously swinging the xco back up and across your body towards your right shoulder.
Repeat the lunge and swing motion for the desired number of repetitions, then switch to the other side.

Start with a light xco to get comfortable with the one-handed swing motion.
Engage your shoulders by keeping them relaxed and pulling the xco up with your arm.
Focus on your quads by bending your knees slightly and pushing through your heels.
Squeeze your glutes at the top of the swing to activate those muscles for maximum power.
Keep your core tight throughout the exercise to maintain stability and protect your lower back.
Practice proper form by keeping your chest up, shoulders back, and eyes forward.
Gradually increase the weight of the xco as you become more comfortable and confident with the exercise.