Exercise guide · Intermediate · Compound

Lunge with Twist: How to Do It & Muscles Worked

The lunge with twist is a dynamic exercise that combines a forward lunge with a torso rotation, targeting the abdominal muscles while also engaging the quadriceps, glutes, and hamstrings. This movement enhances core stability, balance, and lower body strength.

Primary muscles
Abs
Secondary muscles
Hamstrings , Quads , Glutes
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the lunge with twist
Front view: muscles worked by the lunge with twist. Primary: abs. Secondary: hamstrings, quads and glutes.
Back view: muscles worked by the lunge with twist. Primary: abs. Secondary: hamstrings, quads and glutes.
Primary Secondary

How to do the lunge with twist

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

Sets, reps and programming

Suggested sets, reps and rest for the lunge with twist by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Lunge with Twist alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.