Walking Lunge with Twist

Lower into a lunge and twist your torso to wake up the lower body, hips, and spinal rotation all at once in this dynamic warm-up.

Stretching · Recommended Sets: 2 sets x 10 reps alternating sides · Quadriceps, Gluteus Maximus, Hamstrings, Obliques

Walking Lunge with Twist — Points to Check Today

  • Track the front knee over the toes — If the knee caves inward, it puts heavy strain on the knee joint. (Letting the front knee collapse inward as you lower)
  • Twist from the chest, not the lower back — Twisting from the lower back alone gives a small rotation and strains it. (Rotating the whole pelvis so only the lower back twists)
  • Twist slowly and under control — Even though it's dynamic, the rotation must be smooth to keep the obliques safe. (Snapping the torso around with momentum and tweaking the obliques)

Walking Lunge with Twist — How to Do It / If You're New

  1. Stand tall with feet hip-width apart and bring both arms lightly together in front of your chest.
  2. Step one foot far forward and bend both knees to lower into a lunge.
  3. In the lowered position, slowly twist your torso toward the front leg to stretch the obliques and hip.
  4. Rotate your torso back to center, stand up, and step forward with the other leg, alternating the same motion.