Moves/bw iso lunge with prayer twist

bw iso lunge with prayer twist

ID: 1065

No video uploaded

Exercise Types:
Lower Step, Core Rotate
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Low Bands
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the torso upright; a slight forward lean is acceptable but avoid collapsing.
  2. 2. Engage the core before initiating any movement.
  3. 3. Step length determines demand — longer step increases glute load, shorter increases quad.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Add dumbbells, increase step height, or progress to a deficit reverse lunge.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.