Exercise
Low Lunge Twist
The Low Lunge Twist is a dynamic bodyweight movement that combines a deep lunge with controlled rotation to improve mobility and stability.
Low Lunge Twist
The Low Lunge Twist starts in a low lunge position with one foot forward and the opposite knee close to the floor. From there, you rotate your upper body toward the front leg while keeping your balance steady. The movement flows slowly, with focus on control rather than speed or depth.
This exercise helps improve mobility in the hips, upper back, and waist while also challenging balance and coordination. You should feel a stretch through the hips and front of the body, combined with gentle effort around the midsection to control the twist. Keeping your chest tall, hips stable, and movement smooth makes the exercise effective and comfortable.
Low Lunge Twist works well in warm-ups, mobility sessions, or as part of a cooldown. You can make it easier by reducing the depth of the lunge or keeping the twist smaller, and harder by pausing briefly at the end of the rotation or slowing the tempo. The goal is steady movement with full control from start to finish.
How to Perform the Low Lunge Twist
- Start in a kneeling position with your right foot forward and your left knee resting on the ground, ensuring your right knee is directly above your right ankle.
- Square your hips forward and engage your core, pressing your left hip forward slightly to maintain alignment.
- Inhale as you extend your arms overhead, lengthening through your spine while keeping your shoulders relaxed away from your ears.
- Exhale as you bring your palms together at heart center, maintaining a tall spine and level hips.
- Inhale deeply, then exhale as you rotate your torso to the right, placing your left elbow outside your right thigh.
- Press your palms firmly together to deepen the twist, using your breath to create space in your spine as you gently look over your right shoulder.
- Maintain a strong foundation by keeping your back knee soft and front foot firmly planted, engaging your core throughout the twist.
- Hold for 3-5 breaths before inhaling to return to center, then repeat on the opposite side by switching leg positions.
Important information
- Keep your front knee tracking in line with your toes, not collapsing inward or extending beyond your ankle.
- If you feel discomfort in your back knee, place a folded mat or towel underneath for cushioning.
- Maintain length in your spine throughout the twist, avoiding the tendency to round your back or collapse your chest.
- Modify the pose by lowering your back knee if balance is challenging, or place your hand on a block if you can't reach the floor comfortably.
FAQ - Low Lunge Twist
The Low Lunge Twist primarily engages your quadriceps, glutes, and core muscles. The lunge position works your lower body while the twisting motion activates your obliques and other stabilizing muscles in your trunk.
This exercise can actually benefit those with mild back discomfort by gently mobilizing the spine, but individuals with acute back injuries should consult a healthcare provider first. Keep the twist controlled and avoid forcing the rotation beyond your comfortable range to maintain safety.
Beginners can place a cushion under the back knee for comfort and reduce the depth of the lunge. You can also decrease the amount of rotation in the twist, focusing first on proper alignment before progressing to a fuller expression of the movement.
You can safely practice this movement daily as part of a warm-up or cool-down routine. For optimal mobility improvements, aim to include it at least 2-3 times per week, holding each side for 30-60 seconds.
The most common errors include allowing the front knee to extend past the ankle, collapsing in the lower back, and forcing the twist beyond a comfortable range. Focus on keeping your core engaged throughout the movement and your breathing steady and controlled.
Low Lunge Twist
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