Waist Exercise · Body Weight

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Lunge With Twist

Twisting the torso at the top of a lunge layers rotational core work onto a lower-body movement, which means the obliques have to fire on top of the legs doing the actual lunging. Keep the rotation coming from the torso rather than letting the front knee cave in to help generate it.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Lunge With Twist

1. Start standing with your feet shoulder-width apart.
2. Step forward with your right foot, lowering your body into a lunge position.
3. As you lunge, twist your torso to the right, bringing your left elbow toward your right knee.
4. Pause briefly, then return to the starting position.
5. Repeat on the other side, stepping forward with your left foot and twisting your torso to the left.
6. Continue alternating sides for the desired number of repetitions.

Technique & Form Tips

Execute the movement by bending hips and knees while maintaining balance over the midfoot. The specific torso angle and stance are determined by the chosen variation, focusing on controlled descent and ascent throughout the range of motion.

Common Mistakes to Avoid

• Knee collapse: Keep the knees aligned with the feet to maintain stable tracking.
• Losing torso control: Match the torso position to the variation instead of suddenly dropping the chest or changing balance.
• Losing foot support: Keep the demonstrated foot contact during the lowering and rising phases. Jumping variations have a separate takeoff and landing.

How to Breathe During This Exercise

Breathe in a steady, controlled rhythm throughout the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Lunge With Twist mainly targets your Abs, with your Quadriceps helping support the movement, along with your Glutes, Hamstrings.

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FAQ

What muscles does the Lunge With Twist work?

The Lunge With Twist mainly works your abs. It also helps strengthen your quadriceps and glutes, hamstrings. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Lunge With Twist?

You do the Lunge With Twist with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Lunge With Twist?

One mistake to watch for is knee collapse: Keep the knees aligned with the feet to maintain stable tracking.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Lunge With Twist?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.