Exercise guide
Lunge Twist
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The lunge twist is a dynamic compound movement that builds lower-body strength while simultaneously improving core stability and rotational mobility. It specifically targets the glutes and quads while the twisting motion forces the obliques and deep core to stabilize the spine.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Equipment
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Extend your arms straight out in front of your chest at shoulder height, or clasp your hands together.
- Maintain a neutral spine with your shoulders pulled back and down away from your ears.
How to do it
- Step forward with your right leg and lower your hips into a lunge until both knees are bent at 90-degree angles, inhaling as you descend.
- While holding the bottom of the lunge, exhale and slowly rotate your torso over your front (right) leg.
- Inhale as you rotate your torso back to the center with control.
- Exhale and drive through your front heel to return to the standing starting position, then repeat on the left side.
Form checklist
- Keep your front knee stacked directly over your ankle, not tracking past your toes.
- Ensure your back knee stays hovering just above the floor without touching it.
- Rotate from your waist and mid-back rather than just swinging your arms.
- Keep your hips square and facing forward even as your upper body rotates.
Pro tips
- Focus on 'wringing out' your midsection at the peak of the twist to maximize oblique activation.
- Maintain a slow, controlled tempo to challenge your balance; rushing the movement reduces the core stability benefits.
Make it harder
- Hold a medicine ball or weight plate with arms extended to increase the rotational lever and resistance.
- Perform the movement as a 'walking lunge twist' to add a continuous cardiovascular and balance challenge.
Frequently asked
- What muscles does the lunge twist work?
- The lunge twist primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the deltoids, erector spinae, and serratus anterior as secondary muscles.
- What equipment do you need for the lunge twist?
- The lunge twist requires no equipment — just your body weight.
- Is the lunge twist good for beginners?
- The lunge twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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