Moves/DB reverse lunge with slight twist

DB reverse lunge with slight twist

ID: 894

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Exercise Types:
Lower Step, Core Rotate
Contraindications:
Knee Problems
Equipment:
Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Step length determines demand — longer step increases glute load, shorter increases quad.
  2. 2. End range is where the real work happens — do not shy away from it.
  3. 3. Quality of movement always takes priority over speed or load.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

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