Forward Lunge with Twist
The Forward Lunge with Twist is a functional compound exercise that combines lower body strengthening with rotational core stability. It targets the quadriceps, glutes, and obliques while improving balance and coordination.
Because this movement relies heavily on balance and coordination, your RPE may spike due to stability challenges rather than just muscle fatigue. The AI analyzes your performance data to distinguish between metabolic fatigue and stability issues; if your recovery metrics (like HRV or sleep) suggest you are compromised, the app might recommend regressing to a static lunge to ensure safety. Additionally, by tracking your progress, the AI learns your stability threshold and can adjust volume to optimize core engagement without risking form breakdown.
Form Cues
- Step forward and lower your hips until both knees form 90-degree angles
- Keep your front knee stacked directly vertically over your ankle
- Rotate your torso toward the front leg while keeping your hips square
- Push firmly off the front foot to return to the starting position
- Keep your spine tall and core braced throughout the rotation
- Don't let your front knee collapse inward past your big toe
- Don't rotate your hips along with your torso
- Don't slam your back knee into the floor
- Don't hunch your shoulders or round your back while twisting
- Don't use momentum to swing back to the starting position
Common Mistakes
- Twisting the hips instead of just the thoracic spine
- Front knee caving inward (valgus collapse)
- Taking a step that is too narrow (walking on a tightrope)
- Leaning too far forward at the waist
- Rushing the twist and losing balance
Muscles Worked
This exercise primarily targets the quadriceps and glutes to control the deceleration and drive of the lunge. The rotational component heavily recruits the internal and external obliques for stability, while the transverse abdominis works to protect the spine. It is excellent for connecting upper and lower body mechanics.
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Secondary
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