Forward Lunge Twist
Strengthen your core & legs! Lunge & twist with a weight plate for a full-body challenge. Improve balance & build power.
The Forward Lunge Twist is a compound exercise that mainly works the glutes & hips and core, with help from the quads. You'll need: medicine ball.
Required Equipment
Forward Lunge Twist Muscles Worked
Primary
Glutes (gluteus maximus); Obliques
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Forward Lunge Twist Variations and Alternatives
How to do the Forward Lunge Twist
Stand straight with your feet hip-width apart. If you're using a weight (like a medicine ball), hold it in front of your chest with both hands.
Take a large step forward with one leg, bending your knee to lower your body into a lunge. Your front thigh should be parallel to the floor, and your back knee should be close to touching the ground. Ensure your front knee does not extend past your toes.
As you lunge, keep your core engaged and twist your upper body toward the side of the front leg. Keep the weight at chest level as you twist, if you're using one.
Return your upper body to the center and push up through the heel of your front foot to return to the starting position.
Repeat the movement with the opposite leg and twist to the other side.
Continue alternating legs for the desired number of repetitions.
Make sure to maintain proper form throughout the exercise to prevent injury and maximize effectiveness. Always keep your movements controlled and deliberate, especially when adding weight to the twist.
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Forward Lunge Twist FAQs
What muscles does the Forward Lunge Twist work?
The Forward Lunge Twist mainly works the glutes & hips and core, with help from the quads. The main muscles are the gluteus maximus and obliques.
What equipment do you need for the Forward Lunge Twist?
Medicine ball.
Is the Forward Lunge Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Forward Lunge Twist go on?
It belongs on leg day in a push/pull/legs routine.
What are some Forward Lunge Twist variations and alternatives?
Similar exercises include the Barbell Lunge Twist, Bodyweight Rear Lunge Twist, Side Split Half Lunge with Twisting Inner-Thigh Tap and Hip Lunge.
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