Lunge with Spinal Twist
Build lower-body strength and improve thoracic mobility with the Lunge with Spinal Twist. This dual-action move tones the legs while releasing tension through the core and back.
The Lunge with Spinal Twist is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lunge with Spinal Twist Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Lunge with Spinal Twist
Setup
Stand with feet hip-width apart.
Step forward into a deep lunge position, ensuring your front knee is aligned directly above your ankle and your back knee is hovering just above the ground.
Movement
Place your palms on your front thigh or on the sides of your front knee for stability.
Keeping your core engaged and spine straight, rotate your torso toward the side of your front leg.
Look over your back shoulder, emphasizing the stretch through your thoracic spine and core.
Hold the position for a brief moment, breathing deeply, then rotate back to the starting position.
Complete the desired number of reps before switching sides.
Lunge with Spinal Twist FAQs
What muscles does the Lunge with Spinal Twist work?
The Lunge with Spinal Twist mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Lunge with Spinal Twist?
None. The Lunge with Spinal Twist is a bodyweight exercise, so you can do it anywhere.
Is the Lunge with Spinal Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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