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Reverse Lunge with Twist
The Reverse Lunge with Twist is a bodyweight dynamic stretching exercise, ideal for a warm-up, primarily targeting the quads while engaging the glutes, hamstrings, and upper back. To perform, step back into a reverse lunge until the back knee touches the floor. Once in position, dynamically rotate the shoulders over the front leg. Rotate your torso back to the neutral position, step back to the starting position, and alternate legs for the desired number of repetitions.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Secondary Muscles
Obliques, Hamstrings, Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
7/10Rectus Femoris, Vastus Lateralis
Glutes
6/10Glute Max, Glute Medius
Obliques
5/10External Obliques, Internal Obliques
Hamstrings
4/10Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds • Rest only as needed between sets, as this is often used for warm-up.
How to Perform
Stand tall with feet hip-width apart, maintaining an upright posture and bracing your core lightly. Ensure you have enough space to step backward.
- Step backward into a deep reverse lunge, lowering the back knee toward the floor.
- Keep the front shin vertical and the torso upright.
- At the bottom, rotate your torso and shoulders over the front leg.
- Return the torso to the center position.
- Drive through the front heel to stand back up.
- Alternate legs and repeat the movement.
Coaching Tips
Form Cues
- Hips stay square
- Rotate over front knee
- Maintain upright chest
- Lightly tap the knee
Breathing
Inhale as you lower into the lunge; exhale as you rotate and return to the standing position.
Tempo
1-0-1
Range of Motion
Lower until the back knee lightly taps the floor or is just above it. Rotate the torso as far as comfortable without shifting the hips.
Safety
Safety Notes
- Stop immediately if you feel sharp knee or lower back pain.
- Perform slowly and controlled, especially during the twist.
- Ensure adequate space for the lunge step.
Spotting
Not recommended; this is a bodyweight mobility drill.
Common Mistakes
- Leaning forward excessively
- Allowing the front knee to collapse inward
- Rushing the rotation phase
- Lifting the back heel too early
When to Avoid
- Acute knee pain or injury
- Severe lower back instability
- Recent hip replacement
Flexibility Needed
- Adequate hip flexor length
- Basic ankle dorsiflexion
Build Up First
- Ability to perform a bodyweight lunge
Also known as
Twisting Reverse Lunge, Lunge with Torso Rotation, Dynamic Lunge Twist
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