Plank Glute Crossovers

Plank Glute Crossover: The Core-Sculpting Move to Fix Flat Glutes

Struggling with what some lovingly call a “pancake butt”? You’re not alone. A strong, rounded backside doesn’t just look great—it plays a major role in posture, power, and injury prevention. The Plank Glute Crossover is an underrated, highly effective bodyweight exercise that targets the glutes, strengthens the core, and improves hip mobility—all in one movement. Whether you’re working out at home or adding variety to your leg day routine, this move deserves a spot in your glute training arsenal.

What Is the Plank Glute Crossover?

The Plank Glute Crossover is a dynamic movement that combines a traditional plank with controlled glute activation. You start in a high plank position, then lift one leg, cross it up and over behind the opposite leg, and tap the floor on the other side in a slow, arcing motion. This engages your glute max, glute medius, and deep core stabilizers while challenging balance and coordination.

Muscles Worked

  • Gluteus Maximus – Primary mover during the lift and arc.
  • Gluteus Medius – Stabilizes the hips and controls the crossover motion.
  • Core (Rectus Abdominis, Transverse Abdominis, Obliques) – Engaged to maintain a stable plank.
  • Shoulders and Chest – Provide upper-body support during the movement.
  • Hip Flexors – Assist with the upward portion of the leg lift.
Glute Crossover Plank

Why It Works (Science-Backed Benefits)

  • Glute Activation: A study published in the Journal of Strength and Conditioning Research showed that single-leg glute exercises like the crossover increase muscle recruitment in the glute max and medius compared to bilateral movements like squats.
  • Core Engagement: Planks target the entire core, and adding leg movement enhances the challenge. A study from the Journal of Sports Science & Medicine confirmed that plank variations improve deep core strength, which is essential for spinal stability and injury prevention.
  • Hip Mobility and Control: The crossover arc promotes range of motion in the hips, helping combat tight hip flexors and sedentary stiffness from long hours of sitting.

How to Perform the Plank Glute Crossover

  1. Start in a high plank position:
    • Shoulders directly over wrists.
    • Feet hip-width apart.
    • Core tight, body in a straight line from head to heels.
  2. Shift your weight slightly onto one foot.
  3. Lift the opposite leg, engaging your glute.
  4. Arc the leg behind you, squeezing the glute as you cross over the body and tap the floor on the opposite side.
  5. Return to the start and repeat. Keep hips low and core steady the entire time.
  6. Repeat for 10-12 reps per leg, or 30-60 seconds per side.

Modifications: To decrease wrist pressure and to make this exercise easier, you can keep one knee on the ground in the plank. To increase the challenge, perform the movement on a BOSU ball for added instability and deeper core activation.

Plank Glute Cross Overs Modified
Plank Glute Cross Overs Modified 1
Glute Cross Overs From Knee
Plank Crossovers

Common Mistakes to Avoid

  • Sagging or piking the hips – Keep a neutral spine. Hips should stay aligned throughout the move.
  • Using momentum instead of control – Move slowly and deliberately to activate the glutes properly.
  • Letting the core disengage – Tighten your abs to stabilize and avoid lower back strain.

Why You Should Add It to Your Routine

If your current glute routine is all squats and deadlifts, you might be missing targeted work that isolates the glutes while also improving core control. The Plank Glute Crossover is ideal for:

  • Finishing off a leg or glute workout.
  • Including in core circuits.
  • Working the glutes at home with no equipment.
  • Improving athletic movement patterns through unilateral strength.

How to Program It

Beginner:
2 sets of 10 reps per side, focusing on slow, controlled movement.

Intermediate to Advanced:
3 sets of 12-15 reps per side or 45 seconds per leg with a short rest between sets.

Bonus Burnout:
Superset with glute bridges, donkey kicks, or banded glute pull-aparts to fully activate and fatigue the glutes.

Final Thoughts

The Plank Glute Crossover is more than just a fun add-on—it’s a powerhouse move that strengthens your core, builds your booty, and improves your movement from the ground up. Combine it with glute-focused moves like squats, single-leg deadlifts, and banded exercises, and you’ll be on your way to fixing that flat butt and sculpting a strong, perky backside.

Want more expert-backed exercises and real coaching for women?
I work with women worldwide through custom online fitness and nutrition coaching. If you’re ready to build strength, confidence, and a body you love, let’s get started: JulieLohre.com

Online Fitness Coaching

Fix that Pancake Butt! There are lots of exercises that you can do to get a more rounded, perky butt and banish the flat butt syndrome. Add these into your leg workout along with squats, single leg deadlifts and banded glute pull aparts to get a rockin round booty! 🍑