Moves/Lunge Position Twist + Hip Drop

Lunge Position Twist + Hip Drop

ID: 661

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Exercise Types:
Lower Step, Core Rotate
Contraindications:
Ankle/Calf Problems, Lower Back Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Drive through the heel of the front foot to return to standing.
  2. 2. Push the knee out on the descent to ensure it tracks over the toe.
  3. 3. Back knee lowers with control — tap the floor gently, do not crash.
  4. 4. Step length determines demand — longer step increases glute load, shorter increases quad.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.