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Quadriceps · Intermediate

Body Weight Reverse Lunge with Twist

Reverse lunge with controlled rotation toward the front leg for unilateral leg strength, thoracic rotation, and balance.

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Body Weight Reverse Lunge with Twist demonstration

Exercise overview

Training details

QuadricepsGlutesObliquesCore

Equipment

Bodyweight

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with your hands at your chest or extended in front and your trunk braced.
  2. 02Step one leg backward and lower into a stable reverse lunge.
  3. 03Rotate your torso toward the front leg while keeping your pelvis controlled.
  4. 04Return your torso to the center before beginning to stand.
  5. 05Drive through the front foot to return upright, then repeat or change sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionReverse LungeRelated variationBody Weight Front Foot Elevated Reverse LungeRelated variationBody Weight Lunge Heel KickRelated variationBody Weight Reverse Lunge with Knee DriveRelated variationBody Weight 3 Way Lunge MatrixRelated variationBody Weight Curtsy Lunge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAssisted Cossack SquatComparable substituteMedicine Ball Split SquatComparable substituteLateral Lunge with Heel TouchComparable substituteAlternating Dumbbell Forward LungeComparable substituteBody Weight Walking LungeComparable substituteDual Kettlebell Front Rack Walking Lunge

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