Lunge with Twist

oec:lunge-with-twist

A dynamic mobility exercise combining a forward lunge with thoracic spine rotation to mobilize the hips, spine, and core.

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Also called: Lunge with Twist Stretch, Lunge with Torso Twist, Walking Lunge with Twist, Forward Lunge with Spinal Twist

How to do it

Stand tall with feet hip-width apart and your hands clasped together in front of your chest or arms extended forward.
Engage your core and maintain an upright posture.

Take a controlled step forward with one leg and lower into a lunge until both knees are bent to approximately 90 degrees.
Keeping your hips stable and facing forward, slowly rotate your torso across the front thigh as far as comfortable.
Hold the twisted position briefly to feel the stretch through the hip flexor of the back leg and the mid-back.
Rotate your torso back to the center position.
Push through the heel of the front foot to return to the starting standing position, then repeat on the opposite side.

Inhale as you step into the lunge, exhale as you twist your torso across your front leg, and inhale as you return to center.

Letting the front knee collapse inward during the torso rotation.: Actively press the front knee outward to keep it aligned over the second toe throughout the twist.
Over-twisting through the lumbar spine and pelvic shift.: Lock your hips facing forward and initiate the rotation from your ribcage and thoracic spine.

Perform with controlled tempo to avoid balance loss during the rotational phase.

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