Setup and loading
Bodyweight or a light medicine ball held with straight arms.
How to do the lunge with torso rotation step by step
- Stand with your arms out in front.
- Lunge forward, lowering your back knee.
- At the bottom, rotate your torso toward your front leg.
- Return to center, stand up, and repeat with the other leg.
Form cues
- Rotate from your upper back
- Front knee stable
- Eyes follow your hands
Common mistakes
- Rotating your knee with your torso
- Lunge too short
- Rushing it
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Sets and reps for your goal
Mobility
2-3 x 6 per side2-3 sets of 30-60 seconds or 8-10 slow reps. Daily or before training.
Work in a pain-free range with slow breathing. A little often is better than a lot once in a while.
Injury Prevention
2 x 8 per side2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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