Lunge with Internal Rotation
The Lunge with Internal Rotation mainly works the core, with help from the quads, lower back, glutes & hips and shoulders. No equipment needed: it uses just your bodyweight.
Lunge with Internal Rotation Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae); Glutes (gluteus maximus); Front Shoulder (anterior deltoid)
How to do the Lunge with Internal Rotation
Assume a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Step your right foot forward and place it on the outside of your right hand into a deep lunge position.
Engage your core and slowly rotate your upper body toward your right side while extending your right arm straight up toward the ceiling.
Hold the top position for a brief moment, breathing smoothly, then lower your arm and return your torso to the starting lunge position.
Step your right foot back to rejoin the plank, then repeat the movement on your left side.
Lunge with Internal Rotation FAQs
What muscles does the Lunge with Internal Rotation work?
The Lunge with Internal Rotation mainly works the core, with help from the quads, lower back, glutes & hips and shoulders. The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Lunge with Internal Rotation?
None. The Lunge with Internal Rotation is a bodyweight exercise, so you can do it anywhere.
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