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
GlutesQuadriceps
Secondary
AbsHamstringsCoreObliques
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.
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