Lunge Twist
The Lunge Twist is a functional compound exercise that combines a forward lunge with a torso rotation to challenge balance and coordination. It simultaneously targets the quadriceps and glutes while engaging the obliques to stabilize the spine.
Because this movement requires significant balance and coordination, the AI analyzes your daily recovery data and sleep quality to determine if your stability is high enough for this complex pattern. If you have logged knee pain or lower back tightness previously, the system can suggest reducing the range of motion or swapping to a static lunge. Additionally, by tracking RPE, the AI ensures you aren't pushing to failure where form breakdown could compromise your rotational safety.
Form Cues
- Step forward and lower hips until both knees are at 90-degree angles
- Keep your hips facing forward like headlights while rotating your torso
- Exhale as you twist your upper body toward the front leg
- Drive through the front heel to return to the starting position
- Don't let your front knee collapse inward during the twist
- Don't allow your hips to rotate along with your shoulders
- Don't round your upper back or hunch forward
- Don't slam your back knee into the floor
Common Mistakes
- Rotating the hips instead of the thoracic spine
- Letting the front knee cave inward
- Leaning too far forward over the front leg
- Using momentum rather than muscular control
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes through the lunge pattern, building lower body power and endurance. Simultaneously, the rotational component heavily recruits the obliques and transverse abdominis to stabilize the spine, making it an excellent functional core movement.
Primary
Secondary
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