Forward Lunge with Twist
10 reps
Lunge forward, twist over your front leg, rotate back, then push up to standing.
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GLUTES
Forward Lunge with Twist
A forward lunge with a rotation, done holding a medicine ball at your midsection. On top of the usual quad, glute, and hamstring work, twisting with the ball adds a core and anti-rotation demand and makes you stabilize at the bottom. A good pick for combining lower body strength with rotational control.
How to do it
- 1
Stand with feet hip-width apart, elbows bent, holding a medicine ball in front of your stomach.
- 2
Step one leg forward and bend both knees to lower down toward a 90-degree angle in each knee.
- 3
Twist your torso toward your front leg, keeping the ball in front of you, then rotate back to facing forward while holding the lunge.
- 4
Push off your front foot to return to standing.
- 5
Repeat, alternating your lead leg each rep, and aim to tap your back knee lightly toward the floor without slamming it.