Lunge with Twist

Setup

1. 01Stand tall with feet hip width apart.
2. 02Extend both arms straight in front at shoulder height, or hold a light medicine ball.
3. 03Brace the trunk and pick a spot ahead to step toward.
4. 04Keep the shoulders stacked over the hips before the first step.

Execution

1. 01Step forward into a lunge until both knees reach roughly 90 degrees.
2. 02At the bottom, rotate the torso and arms over the front leg.
3. 03Rotate back to center while keeping the hips square and the lunge stable.
4. 04Drive through the front foot to return to standing, then alternate sides.

Checkpoints

• -Rotation comes from the mid back, not from the knees drifting sideways.
• -Front knee tracks over the toes throughout the twist.
• -Torso stays tall rather than folding over the front thigh.
• -Back knee hovers just above the floor at the bottom.

Common mistakes

• -Twisting so fast that balance is lost at the bottom.
• -Letting the front knee cave inward during the rotation.
• -Turning the hips along with the shoulders instead of rotating over stable hips.
• -Taking too short a step and cramping the bottom position.