MAIN
Forward Lunge with Rotation
Beginner - Strength - Compound
Targeted Muscle Group
Upper Legs
Core
Recommended Equipment
Body Only
How to do it
Performing a forward lunge with rotation is a dynamic exercise that engages multiple muscle groups, including the legs, core, and obliques.
Stand tall with your feet hip-width apart and your arms by your sides. Begin by taking a step forward with your right foot, lowering your body into a lunge position. As you lower your body, simultaneously twist your torso to the right, rotating your arms and upper body over the front leg (right leg in this case). Keep your chest up and your back straight throughout the movement. Your front knee should be bent at a 90-degree angle, and your back knee should hover just above the floor.
Your arms should be extended straight out in front of you, with your hands clasped together. Hold the lunge position for a moment, feeling a stretch through your hips and thighs. Return to the starting position by pushing through the heel of your front foot and stepping your right foot back to meet your left foot. Repeat the movement on the other side, stepping forward with your left foot and rotating your torso to the left.
Keep your core engaged throughout the exercise to maintain stability and balance. Focus on controlled movements, especially when rotating your torso. Avoid any jerky or sudden movements that could strain your back or shoulders. Make sure to keep your front knee aligned with your ankle and avoid letting it extend past your toes to protect your knee joint. Keep your gaze straight ahead to help maintain balance.
If you're having trouble with balance, you can place your hands on your hips instead of extending them out in front of you.
Inhale as you lower your body into the lunge position and rotate your torso. Exhale as you return to the starting position.
