Forward Lunge with Twist
Also known as: lunge with twist, lunge twist, forward lunge twist, lunge with torso twist, twisting lunge, lunge and twist
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCompound · Knee-dominant
- Secondary muscles
- Quads, Glutes, Hamstrings
- Body part
- Core
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Adding a torso rotation over the front leg turns a basic lunge into core training; the obliques control the twist while the hips stay square underneath. Use it as a leg-day warm-up drill or circuit piece rather than a strength lift, since the rotation caps how much load makes sense.
How to do the Forward Lunge with Twist
- Start by standing with your feet shoulder-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
- Continue alternating sides for the desired number of repetitions.
Tip: Keep most of the weight in the front foot and think of pushing the floor away rather than standing up.
Muscles worked
Primary
Abs · Core
The core has to stabilize a narrow base, so the abs and obliques work hard to keep the torso from twisting or tipping.
Secondary
- Quads — The front quad controls the descent and drives you back up, and it takes an especially heavy load on split squats where the stance is fixed.
- Glutes — The glute of the front leg extends the hip, and leaning the torso forward slightly with a longer stride shifts more work onto it.
- Hamstrings — The hamstrings of the front leg assist the glutes in hip extension and control the knee on the way down.
Common mistakes
- Front knee caving inward — the knee should track over the second toe; if it drops in, widen the stance slightly and push the knee out.
- Stepping too short — a short stride pushes the knee far past the toes and shifts everything onto the quad and knee; lengthen the step so the shin stays fairly upright.
- Leaning forward and rounding — keep the torso tall and the chest up, and let the back knee drop straight down rather than reaching forward.
- Pushing off the back foot — drive back up through the front heel; the back leg is just there for balance.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Lunges and split squats go after squats or deadlifts as the main single leg movement, or first on a lighter day. Superset them with a Romanian deadlift using the same dumbbells for a complete lower body pair.
Variations and alternatives
Frequently asked questions
What muscles does the Forward Lunge with Twist work?
The Forward Lunge with Twist primarily works the abs. It also involves the quads, glutes and hamstrings, which assist the movement and stabilise the joints.
Is the Forward Lunge with Twist good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Forward Lunge with Twist with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
How many sets and reps should I do?
It depends on your goal. For the Forward Lunge with Twist, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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