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Quads

Lunge with Rotation

The Lunge with Rotation is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 21%, quads (vastus lateralis) 15% and quads (vastus medialis) 13%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Hold one dumbbell horizontally by both ends at chest height, arms slightly bent.
  2. Step forward with one leg and lower until the back knee is just above the floor.
  3. At the bottom, rotate the torso and the dumbbell toward the front leg.
  4. Rotate back to center, then push through the front heel to return to the start.
  5. Complete all reps on one side, then switch.

Tips

  • Turn from the upper back and ribs, not by twisting the front knee.
  • Keep the hips square to the front while the chest turns.

Common mistakes

  • Letting the front knee follow the rotation.
  • Swinging the dumbbell with momentum.
  • Rotating before the lunge is stable at the bottom.

Muscles worked by the Lunge with Rotation

  • Gluteus maximus Primary21%
  • Quads (vastus lateralis) Primary15%
  • Quads (vastus medialis) Primary13%
  • Adductors Secondary9%
  • Gluteus medius Secondary9%
  • Obliques Secondary9%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Calves (soleus) Stabilizer3%
  • Upper abs Stabilizer2%
  • Spinal erectors (lower back) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Turning the trunk over the front leg. A split stance loads the front leg's quads and glute max, the glute medius and adductors keep the knee and pelvis in line, and the trunk resists the narrow base.

Lunge with Rotation alternatives

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Frequently asked questions

What muscles does the Lunge with Rotation work?

Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, gluteus medius, obliques and quads (rectus femoris) assist.

Is the Lunge with Rotation good for beginners?

The Lunge with Rotation is rated intermediate. If you are new, learn the Smith Machine Split Squat first and build up from there.

What is a good alternative to the Lunge with Rotation?

For example the Suitcase Lunge, Belt Squat Split Squat and Smith Machine Split Squat. They train mostly the same muscles, some with different equipment.

How do you make the Lunge with Rotation harder?

Add weight or reps, or move on to the Bulgarian Split Squat (Barbell).

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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