About this exercise
The lunge twist hips exercise combines a lunge with a twisting motion to improve hip mobility, strengthen the lower body, and enhance core stability. It’s ideal for warm-ups or dynamic stretching to prepare for activity.
Lunge twist hips
Step by step instructions, muscle activation and variants for the Lunge twist hips.
MediumGlutesQuadriceps
How to Perform
- Begin in a standing position with your feet hip-width apart
- Step forward into a lunge position, lowering your back knee toward the ground while keeping your front knee aligned over your toes
- Twist your torso toward the side of your front leg, engaging your core and feeling the stretch through your hips and torso
- Return your torso to the center and push through your front leg to return to the starting position
- Repeat on the other side, alternating legs with each repetition
- Keep your back straight, movements controlled, and ensure proper balance throughout
Muscle Activation
Primary
GlutesQuadricepsMiddle chest
Secondary
AbsHamstringsFront shouldersMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Lunge twist hips
The Lunge twist hips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.