Exercise guide
Low Lunge Twist
- Beginner
- Compound
- Rep-based
- Hips
- Shoulders
- Waist
The Low Lunge Twist is a dynamic compound movement that enhances spinal mobility and hip flexibility while strengthening the core, glutes, and legs. It effectively integrates lower body stability with thoracic rotation to improve overall functional range of motion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Step your right foot forward, placing it just inside your right hand so the knee is stacked directly over the ankle.
- Lower your left knee gently to the floor and uncurl your toes (or keep them tucked for more stability).
- Ensure your hips are squared forward and your spine is long.
How to do it
- Keep your left hand firmly planted on the floor directly under your shoulder.
- Inhale to lengthen your spine, then exhale as you rotate your torso to the right, reaching your right arm toward the ceiling.
- Gaze up toward your right thumb, keeping your chest open and your shoulders pulled away from your ears.
- Inhale as you lower the right hand back to the floor, step back to a plank, and repeat the sequence on the opposite side.
Form checklist
- Keep the front knee aligned with the second toe; do not let it cave inward.
- Maintain a flat back and avoid rounding the shoulders during the rotation.
- Push actively through the grounded hand to avoid collapsing into the shoulder joint.
- Keep your hips sinking forward and down to maintain the stretch in the hip flexors.
Pro tips
- Initiate the twist from your mid-back (thoracic spine) rather than just reaching back with your arm to maximize oblique engagement.
- Squeeze the glute of the trailing leg to deepen the stretch in the hip flexors and stabilize the pelvis.
- Think about creating a straight line from your bottom hand through your chest to your top hand.
Make it harder
- Perform the twist with the back knee lifted off the floor in a high lunge to increase the demand on the quadriceps and balance.
- Incorporate a 3-5 second isometric hold at the peak of the rotation to further challenge core stability.
Frequently asked
- What muscles does the low lunge twist work?
- The low lunge twist primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the low lunge twist?
- The low lunge twist requires no equipment — just your body weight.
- Is the low lunge twist good for beginners?
- Yes. The low lunge twist is a beginner-friendly movement and a strong foundation to build on.
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