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Full body

Walking Lunge with Twist

The Walking Lunge with Twist is a mobility exercise with no equipment for your whole body. Share of the load in the Zulta muscle model: hip flexors 16%, hamstrings (biceps femoris) 12% and gluteus maximus 12%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Stand tall with the arms straight out in front at chest height, hands together.
  2. Step forward into a lunge, lowering until both knees are bent about 90 degrees.
  3. Rotate the upper body and arms toward the front leg side, breathing out.
  4. Turn back to the centre and step through into the next lunge.
  5. Twist toward the new front leg and keep walking for 30 to 60 seconds.

Tips

  • Keep the front knee tracking over the middle toes while you twist.
  • Turn from the ribs, not just the arms.

Common mistakes

  • Letting the front knee cave in during the twist.
  • Leaning the torso forward over the front leg.

Muscles worked by the Walking Lunge with Twist

  • Hip flexors Primary16%
  • Hamstrings (biceps femoris) Primary12%
  • Gluteus maximus Secondary12%
  • Adductors Secondary10%
  • Hamstrings (semitendinosus/-membranosus) Secondary10%
  • Obliques Secondary8%
  • Quads (rectus femoris) Minor8%
  • Spinal erectors (lower back) Minor8%
  • Calves (gastrocnemius) Minor6%
  • Front delts Stabilizer4%
  • Lats (upper) Stabilizer3%
  • Mid chest Stabilizer3%

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.

Multi-joint warm-up sequences (lunges with a twist, inchworms, sun salutations) move the hips, hamstrings, spine and shoulders in one flow.

Walking Lunge with Twist alternatives

Same equipment

Frequently asked questions

What muscles does the Walking Lunge with Twist work?

Mainly the hip flexors and hamstrings (biceps femoris). The gluteus maximus, adductors, hamstrings (semitendinosus/-membranosus) and obliques assist.

Is the Walking Lunge with Twist good for beginners?

Yes. The Walking Lunge with Twist is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Walking Lunge with Twist?

For example the Spiderman Lunge with Rotation, World's Greatest Stretch and Inchworm. They train mostly the same muscles.

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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