LUNGE TORSO TWIST ALT

Key Takeaways

  • Lunge torso twist alt combines a low lunge stretch with an upper body rotation
  • It targets the hip flexors, hamstrings, obliques, and shoulders
  • Performed by moving from a kneeling position into a low lunge with one arm rotating open and overhead
  • Great for improving hip mobility, spinal rotation, and balance together
  • Should be done with control, keeping the front knee tracking over the ankle during the lunge

Proper Form and Technique

  1. Start kneeling on the floor with your hands resting on your thighs
  2. Step one foot forward into a low lunge, keeping your front knee tracking over your ankle
  3. Place your front hand on the floor for support and begin extending your back leg
  4. Rotate your torso, reaching your opposite arm straight up toward the ceiling
  5. Follow the reaching hand with your gaze, opening your chest as you rotate
  6. Hold the rotated position for a breath or two, feeling the stretch through your hips, hamstring, and upper back
  7. Return to the kneeling starting position and repeat on the other side

Keep your hips squared toward the front of your mat as you rotate, letting the twist come from your upper spine rather than your hips.

Modifications for Different Fitness Levels

Beginners

Keep the lunge shallow and the rotation small, using your supporting hand more heavily on the floor for balance throughout the movement.

Intermediate

Extend further into the lunge and rotate more fully, holding the reaching position for a few breaths while keeping the front knee stable.

Advanced / Added Challenge

Deepen the lunge and straighten the back leg further, holding the twisted position for a longer duration, or add a slow controlled flow between the kneeling position and the rotated lunge for multiple repetitions per side.