Moves/DB split squat/R lunge with twist

DB split squat/R lunge with twist

ID: 904

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

Key Teaching Points:

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

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:

Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.