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Alternating Lunges With Twist


Alternating Lunges With Twist

Table of Contents

Exercise Description

Main Target Muscles

Hamstrings, Glutes, and Hip Flexors.

Secondary Target Muscles

Core, Legs and Obliques

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Hamstrings, Glutes, and Hip Flexors

Alternating Lunge with a Twist Overview

Alternating lunge twists can sound to be a scary workout, but it is not that difficult. This is a variation of the basic lunge workout, where instead of getting back up instantly, you twist to your side and then get back up.

When performed consistently, this workout can help you strengthen your glutes, hamstrings, and calf muscles effectively.

This workout can be easily intensified from a beginner to an intermediate level by adding in heavier dumbbells and increasing the reps of your lunges. You can also try and lunge with smaller steps and wider steps to increase the variation.

How to Do It

  1. Stand up straight with feet shoulder-width apart
  2. Hold a single dumbbell by its sides from both hands, pointed straight ahead.
  3. Engaging your core, take a large step forward with your right leg
  4. Maintain this lunge position, ensuring the knees of either leg are not touching the floor
  5. Twist to your right side and then return your hands in front of you, keeping your hands fully extended.
  6. Bring back your right leg to the starting position
  7. Now take the left foot ahead and twist to your left side
  8. Alternate your legs between the workouts to complete the exercise.

Tips for Alternating Lunges with a Twist

  1. Always keep your feet straight and not turned either way
  2. Keep your hands extended in front of you at all times
  3. Keep your back straight and do not lean forward or backward
  4. Make sure your knees don’t cross your toes when lunging
  5. Keep your heels slightly lifted at all times so you can bounce back from the lunge easily.


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