A lunge twist, also referred to as a lunge with twist, is a lunge exercise in which you twist your midsection to the left or right while in the lunge position, resume the standing position, and repeat, twisting in the opposite direction.
What muscles do lunge with a twist work?
Lunge twists engage multiple muscle groups.
- Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius): Responsible for knee extension and hip flexion during the lunge.
- Gluteus maximus, gluteus medius, and gluteus minimus: Responsible for hip extension and stabilization during the lunge.
- External and internal obliques: Engaged during the twisting motion to rotate the upper body.
- Rectus abdominis: Contracted to stabilize the core during the lunge and twist.
- Deltoids (anterior, middle, posterior): Activated to rotate the shoulders and upper body.
Lunge With Twist Benefits
1. Improved Functional Strength:
- The lunge movement targets the major lower body muscle groups, mimicking common daily movement patterns.
- The added twist engages the core, improving overall functional strength and stability.
2. Core Activation:
- The twisting motion during the lunge specifically targets the oblique muscles of the core.
- Improved core strength can enhance balance, posture, and overall stability.
3. Enhanced Mobility:
- The lunge with twist requires a good range of motion in the hips, knees, and spine.
- Performing this exercise can help improve flexibility and joint mobility over time.
4. Balance and Coordination:
- Executing the lunge with a controlled twist requires excellent balance and body coordination.
- Practicing this exercise can enhance your proprioception and kinesthetic awareness.
5. Muscle Imbalance Correction:
- The unilateral nature of the lunge helps identify and address any muscle imbalances between the left and right sides of the body.
- Addressing these imbalances can improve overall movement patterns and reduce the risk of injury.
6. Metabolic Benefits:
- As a compound, multi-joint exercise, the lunge with twist can contribute to increased calorie burn and improved cardiovascular fitness.
- The added core engagement further elevates the metabolic demand of the exercise.
7. Versatility:
- The lunge with twist can be performed with or without additional resistance, such as dumbbells or a barbell.
- This exercise can be easily incorporated into a variety of workout routines, from strength training to high-intensity interval training.
How to Lunge With a Twist?
Here we collected 10 videos for you to learn how to properly do lunge with a twist.
Video 1: Lunge with Twist by Amy Clover
Video 2: How to | Forward Lunge w/twist
Video 3: Reverse Lunge with Twist
Video 4: Lunge With Spinal Twist Stretch
Video 5: Walking Lunge and Twist
Video 6: Lunge with Twist - Dynamic Warm Up
Video 7: How to Do：LUNGE TWIST
Video 8: High Lunge Twist
Video 9: How to do Alternate Lunge & Twist
Video 10: How to do a Lunge With Twist by Wodstar
What are 5 types of lunges?
1. Side lunges
Side lunges train your body to move side to side, which is a nice change from your body’s normal forward or twisting movements. Plus, side lunges target your quadriceps, hips, and legs at a slightly different angle, thus working them a little differently.
2. Walking lunges
To do walking lunges, you’ll need balance and coordination. The walking variation targets your core, hips, and glutes, and improves overall stability. They also increase your range of motion and help to improve your functional everyday movements.
3. Reverse lunges
Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility.
4. Twist lunges
You can add a twist to stationary, walking, or reverse lunges to activate your core and glutes more deeply. Twisting lunges also require balance and stability as you twist your torso away from your lower body while maintaining the alignment of your knees.
5. Curtsy lunge
Curtsy lunges are great for strengthening and toning your derrière, which is excellent for your posture. Strong glutes also prevent and relieve back and knee pain, all of which help to improve your athletic performance and lower your risk of injury.
Some questions about Lunge with Twist
Question 1: Can I do the lunge with twist without using any weights?
Do lunge with twist can absolutely be performed without any additional weights. Question 2: Are there any modifications I can make to the lunge with twist for beginners?
Absolutely, there are a few great modifications you can make to the lunge with twist to make it more accessible for beginners. Here are some options:
- Supported Lunge with Twist:
- Stand next to a sturdy chair, table, or wall.
- Place one hand on the support for balance as you perform the lunge and twist.
- This helps challenge your stability without having to focus solely on balance.
- Reverse Lunge with Twist:
- Instead of stepping forward, step your leg back into a reverse lunge.
- This reduces the range of motion and can be easier for beginners.
- Twist your torso as you lower down into the lunge.
- Stationary Twist:
- Start in a staggered stance, one foot forward and one back.
- Perform just the twisting motion, keeping your feet stationary.
- This isolates the rotational component of the exercise.
- Bodyweight Squats with Twist:
- Stand with your feet shoulder-width apart.
- Perform a bodyweight squat, then twist your torso as you stand back up.
- This reduces the lunge component but still works the core rotation.
- Slow and Controlled:
- Regardless of the variation, focus on moving slowly and with control.
- Take 2-3 seconds to lower down, 2-3 seconds to twist, and 2-3 seconds to stand back up.
- This helps reinforce proper form and stability.
Start with these beginner-friendly modifications and gradually work your way up to the full lunge with twist as you build strength and stability. Go at your own pace and don't be afraid to regress the exercise as needed.
Question 3: Can you provide some tips on maintaining proper form during the lunge with twist?
Absolutely, maintaining proper form is crucial when performing the lunge with twist to get the most benefits and avoid injury. Here are some key tips to help you keep good form:
- Maintain Upright Torso:
- Keep your chest up and shoulders back throughout the movement.
- Avoid rounding your upper back or leaning too far forward.
- This helps keep your core engaged and spine in a neutral position.
- Brace Your Core:
- Engage your abdominal muscles to create a stable foundation.
- Imagine drawing your belly button in towards your spine.
- This will help you maintain control and balance during the twist.
- Control the Descent:
- Descend slowly and with control as you lower into the lunge.
- Avoid just dropping down into the bottom position.
- Focus on hinging at the hips and keeping your front knee in line with your toes.
- Initiate the Twist from the Hips:
- Rotate your hips and torso as one unit during the twist.
- Avoid just twisting your upper body independently.
- This ensures you're engaging your core and using proper form.
- Maintain Heel Contact:
- Keep your front heel planted firmly on the floor throughout the movement.
- Avoid letting your front heel come up as you twist.
- This helps drive force through your legs effectively.
- Squeeze the Glutes:
- Squeeze your glutes at the top of the movement as you return to standing.
- This will help you drive through your hips and activate the posterior chain.
Start with a lighter weight or just bodyweight, and prioritize form over weight or speed. Staying focused on these technique cues will help you get the most out of the lunge with twist exercise.
Question 4: What should men wear when do lunge with a twist?
- Comfortable workout pants or loose sport shorts:
Lightweight, breathable fabrics like moisture-wicking polyester or spandex blends work best.
Avoid baggy or restrictive clothing that could impede your range of motion.
- Supportive athletic shoes:
Look for shoes with good arch support and traction to provide stability during the lunging and twisting movements.
Opt for cross-training or workout-specific shoes rather than regular street shoes.
- Form-fitting t-shirt or tank top:
Tight-fitting, breathable workout graphic tank tops will help minimize excess fabric that could get in the way during the exercise.
This allows for a full range of motion in the upper body during the twisting component.
- Optional accessories:
Weightlifting gloves can help with grip if using dumbbells or kettlebells.
A weightlifting belt may provide additional core support for heavier loads.
Wrist wraps can help stabilize the wrists when holding weights.