Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeDynamic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
    Glutes, Hamstrings, Hip Flexors, Upper Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Reverse Lunge with Twist Overview

The reverse lunge with twist is a form of dynamic stretching and activates nearly every muscle group in the body.

Dynamic stretching is critical prior to performing your workouts as it allows you to activate your central nervous system and engage the muscle groups you’ll use later in your workout. Incorporating them into your warm up routine will help you get better results and avoid injury.

Reverse Lunge with Twist Instructions

  1. In an upright position, step back into a reverse lunge until the back knee touches the floor.
  2. Once in position, dynamically rotate the shoulders over the front leg.
  3. Rotate your torso back to the neutral position and then step back to your starting position.
  4. Alternate legs and repeat for the desired number of repetitions.

Reverse Lunge with Twist Tips

  1. Rotate dynamically but under control. You should feel your upper back loosen up.
  2. If there is any pain within the lumbar spine then the trainee should address anti-rotation movements within their programming as there is a need for rotational control.
  3. During the reverse lunge, keep the front shin mostly vertical.
  4. Lunge first and then rotate, don’t rotate AS you lunge. The point of the movement is to generate separation between the legs before you add a rotational component as this will help to keep the pelvis neutral.