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Lunge and Twist

Proper Technique: 
  1. Place the hands behind the head
  2. Perform a forward lunge by taking a big step out and dropping the back knee to the floor in a controlled manner
  3. While dropping into the lunge position twist the opposite elbow to the side of the forward knee
  4. Place weight on the forward leg to stand up and progress into the next lunge
  5. During the lunge maintain an erect torso and make sure to not allow the forward knee to surpass the forward toe
  6. Movement occurs in the sagittal and transverse planes

Targeted Muscles

  • Quadriceps
  • Gluteus
  • Hamstrings
  • Hip Flexors
  • Obliques
  • Chest

RECOMMENDED LINKS

 

Improper Technique: 

While performing the lunge, allowing the torso to bend forward significantly, or placing all the weight onto the ball of the forward foot.

Positions: 
Place the hands behind the head
Perform a forward lunge; twist the right elbow to side of the forward knee
Perform a forward lunge; twist the left elbow to side of the forward knee
Common Errors: 

Allowing the forward knee to jut out past the forward toes causing excessive strain on the ligaments of the knee.