A Lunge Variation You Should Master For Awesome Stability!

Lunge Twist

The basic lunge is a staple exercise for all those wishing to be more functional, and with multiple variations it's an exercise you'll never get bored with. That said, the lunge twist is still rarely seen and when I have seen it attempted it hasn't exactly gone to plan. If you want stability then master this lunge variation!

Before I go on let's go over some lunge basics: Primary emphasis is placed on the buttock muscles (gluteals) with secondary emphasis on hamstrings and quadriceps (depending mostly on stride length). Note - the alignment of the hip, knee and ankle joints (see below); the feet are hip width apart (as opposed to the 'in-line' lunge); and the upright torso and flat back posture.

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The lunge can be done statically, dynamically (see video below) or walking. This also happens to be the order of difficulty too, so if your'e new to training master them in this order before progressing and definitely before adding load.

Now, back to the Dynamic Lunge Twist!

Adding a torso rotation, or twist, is great for dynamic stabilisation of the lumbopelvic region (mid-section or 'core') because your lower body will want to rotate along with your upper body; this is why it's a lot harder than it looks and sounds. With a torso rotation the extra emphasis is on the internal and external oblique muscles (e.g. twisting to the left will intensely involve the right-side external oblique, left-side internal oblique and the abdominal muscles and vice versa).

Great for 'chaotic' sports where the torso is twisting but you need stability in and around the hip area (football, rugby, netball, cricket etc) Give it a go and see for yourself!