How to do a Lunge with a Twist For fitness beginner? Step by Step, Easy to Learn

how to do lunge with a twist lunge with a twist lunge with a twist benefits

What Is a Lunge with Twist?

To do a lunge with a twist, you start by stepping forward into a lunge and then twist your torso and arms to the side. It's a compound exercise that combines a regular lunge with a twist.

How to Do the Lunge With Twist?

Start by standing up straight, then take a step forward with one leg and sink into a lunge as far as you comfortably can. Keep your back knee as close to the ground as possible. Keep your upper body upright. Stay in the lunge for a bit, then twist your torso towards the same side as the leg that's in front. Raise the opposite hand straight up above your head, and place the other arm next to the leg that's in a lunge.

Benefits of the Lunge With Twist

Engaging the legs, glutes, and core, the lunge twist exercise with a medicine ball offers a comprehensive workout.

During the lunge, the quads and hamstrings in the legs are specifically targeted. Furthermore, incorporating a twisting motion, whether with or without additional weight, intensifies the contraction of the glutes while actively involving the core muscles.

Which muscles are used to do lunges?

Lunges work multiple muscles in the lower body, such as the quadriceps, hamstrings, and glutes. They also involve other muscles to help with stability. Here's a breakdown of the key muscles used during lunges:
1. Quadriceps: Located in the front of the thigh, these muscles help extend the knee joint and are heavily involved in the upward phase of the lunge.
2. Hamstrings: Found in the back of the thigh, these muscles flex the knee joint and extend the hip joint. They play a role in stabilizing the movement during lunges.
3. Glutes: The muscles in the buttocks, including the gluteus maximus, medius, and minimus, are heavily engaged during lunges, especially when extending the hip joint.
4. Calves: The calf muscles, like the gastrocnemius and soleus, help with ankle joint movement. They provide support and stability during lunges.
5. Core muscles: The abdominals and lower back muscles work to stabilize the torso and maintain proper posture during lunges.
In addition to these main muscles, lunges also activate smaller stabilizing muscles in the hips, pelvis, and lower legs to assist with balance and movement.

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