Lunge with Twist

Also known as: Lunge Twist, Forward Lunge with Rotation, Lunge with Rotation

Lunge with Twist is a compound strength exercise using body only that trains the quadriceps.

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Primary muscles: Quadriceps

Secondary muscles: Abdominals, Glutes

How to do it

1. Stand tall with your arms extended in front of your chest or your hands clasped.
2. Step forward into a lunge, lowering until both knees are bent about 90 degrees.
3. At the bottom, rotate your torso toward the front leg, then turn back to face forward.
4. Push off the front foot to return to standing and repeat on the other leg.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Lunge with Twist from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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