Twist and Lunge
May 13th, 2023 2:51 PM Mr. Q Categories: Body Weight
The body weight twist & lunge is a compound exercise that targets multiple muscle groups in the lower body, including the quadriceps, hamstrings, glutes, and calves, as well as the core muscles. This exercise involves performing a lunge while twisting the torso, adding an element of rotational movement to the standard lunge exercise.
Stretch: Prior to performing the body weight twist & lunge, it is recommended to perform some dynamic stretching exercises to warm up the muscles. Some examples of stretches to do before this exercise include:
- Leg swings
- Standing hamstring stretch
- Glute bridge
- Side lunges
- Lateral leg raises
Warmup: Before starting the exercise, it’s important to perform a warm-up to get your muscles ready. Here are some examples of warm-up exercises:
- Jogging in place for 2-3 minutes
- Jumping jacks for 1-2 minutes
- High knees for 1-2 minutes
- Butt kicks for 1-2 minutes
How to select the proper weight: Since this exercise is a body weight exercise, you won’t need to select any additional weights. However, if you want to increase the difficulty of the exercise, you can hold a dumbbell or kettlebell in each hand.
- Stand with your feet hip-width apart.
- Take a big step forward with your right foot, keeping your knee directly over your ankle.
- Lower your body down into a lunge position, making sure your knee is at a 90-degree angle and your back is straight.
- Twist your torso to the right, reaching your right hand down to touch your left foot.
- Return to the starting position, pushing through your right heel to stand up.
- Repeat the lunge with your left foot, twisting your torso to the left and touching your right foot with your left hand.
How to reduce the difficulty: If the body weight twist & lunge is too difficult, you can modify the exercise by:
- Taking a smaller step forward with your front foot.
- Eliminating the twist and simply performing a standard lunge.
- Holding onto a chair or wall for balance.
How to increase difficulty: To increase the difficulty of the exercise, you can:
- Hold a dumbbell or kettlebell in each hand.
- Increase the range of motion by lunging deeper.
- Perform the exercise on an unstable surface, such as a BOSU ball.
- Beginner: 2 sets of 8-10 reps on each leg
- Intermediate: 3 sets of 12-15 reps on each leg
- Advanced: 4 sets of 20-25 reps on each leg
Estimated time for exercise: The body weight twist & lunge should take approximately 10-15 minutes to complete.
Muscle Group(s):Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus