How to Do
How to Do Forward Lunge With Opposite Arm Reach and Sideways Twist
The forward lunge with opposite arm reach and sideways twist should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the forward lunge with opposite arm reach and sideways twist.
Beginning
Beginning Lunge With Reach Twist
1. Standing with your feet shoulder-width apart is a good idea.
2. Hold a medicine ball in front of you with your elbows bent at about 90 degrees. If you're just getting started, you might want to do the move without the weights until your strength improves.
3. Step forward with your right foot into a basic lunge position. Keep your knee over your right foot when you bend your knee (don't twist at the knee).
4. Twist your upper body to the right from your midsection. Squeeze your glutes and keep your core engaged.
5. With your arms wide, reach across your right side.
6. Bring your arms back to the center in a calm, controlled motion.
7. Return to your starting position by stepping back with your right foot.
8. On each side, try to complete two sets of 10 reps.
Movement
Lunge With Reach Twist Movement
1. Step forward with your left leg.
2. Drop your right knee gently towards the floor.
3. Flex the trunk sideways and to the left and reach over with the right hand.
4. Once a gentle stretch is felt, return and repeat.
Benefits
Lunge With Reach Twist Benefits
The lunge with a twist is a wonderful core exercise that also strengthens the lower body. The quads, glutes, and core are all engaged as you lunge while holding and twisting a medicine ball from right to left.
Exercise Aliases
sagittal exercises, variations of lunges.
