Lunge With Twist
Chasing bracing strength that carries over? Lunge With Twist uses pure bodyweight leverage to get there.
How to do Lunge With Twist
- Start by standing with your feet shoulder-width apart.
- Take a step forward with your right foot, lowering your body into a lunge position.
- As you lunge, twist your torso to the right, bringing your left elbow towards your right knee.
- Pause for a moment, then return to the starting position.
- Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
- Continue alternating sides for the desired number of repetitions.
Lunge With Twist Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Lunge With Twist Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Lunge With Twist
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Lunge With Twist — Frequently Asked Questions
How do you do the Lunge With Twist?
Start by standing with your feet shoulder-width apart. Take a step forward with your right foot, lowering your body into a lunge position. As you lunge, twist your torso to the right, bringing your left elbow towards your right knee. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Lunge With Twist work?
The Lunge With Twist primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Lunge With Twist should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Lunge With Twist good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Lunge With Twist?
Try the Barbell Seated Twist, Pull-in (on Stability Ball) or the Weighted Russian Twist (legs Up). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
