Walking Lunges with Twists

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Walking Lunges with Twists


Target Body Part:
Abs, Butt/Hips, Legs - Thighs

Equipment Needed:
Medicine Ball

Step 1

Starting Position: Stand with your feet about hip width apart. Pull your shoulders blades down and back without arching your low back. Engage your abdominal/core muscles to stabilize your spine. Hold a medicine ball in front of your mid-section firmly holding it with both hands.

 

Step 2

Step forward: Slowly lift the right foot off the floor, finding your balance on the standing leg. Keeping the abdominals engaged will help to avoid any sideways tilting or swaying in your upper body. Press the standing foot firmly into the ground to reduce any unwanted movement and maintain stability. Hold this position briefly before stepping forward. The right foot should land on the floor heel first. With the right (forward) leg placed firmly on the floor, shift your body weight forward. Focus on lowering yourself downward toward the floor rather than forward. As you load your bodyweight into the right leg, avoid any sideway tilting or swaying in your upper body and try not to move the left (back) foot.

 

Step 3

Continue lowering your body to a comfortable position or until the front thigh is parallel with the floor and the shinbone is in a slight forward lean. While in this lunge, lean forward slightly at your hips. Keep the abdominals braced to stabilize the spine. Keep the medicine ball in front of your mid-section and rotate your torso to the left.

 

Step 4

While still in the lunge, rotate back to center. Firmly plant the right foot into the ground and pull your body weight forward. As you bring yourself to an upright position and begin to center your weight over the right leg, bring the left leg off of the ground and slowly swing it forward to initiate the next lunge.

 

Step 5

While balancing on the right leg, the left foot reaches forward into the lunge. The left foot should land on the floor heel first. With the left (forward) leg placed firmly on the floor, shift your body weight forward. Focus on lowering yourself downward toward the floor rather than forward. As you load your bodyweight into the left leg, avoid any sideway tilting or swaying in your upper body and try not to move the right (back) foot. Keep the abdominals braced.

 

Step 6

Continue lowering your body to a comfortable position or until the front thigh is parallel with the floor and the shinbone is in a slight forward lean. While in this lunge, lean forward slightly at your hips. Keep the abdominals braced to stabilize the spine. Keep the medicine ball in front of your mid-section, rotate your torso to the right.


 

Step 7

While still in the lunge, rotate back to center. Firmly plant the left foot into the ground and pull your body weight forward. As you bring yourself to an upright position and begin to center your weight over the left leg, bring the right leg off of the ground and slowly swing it forward to initiate the next lunge.

 

Step 8

Continue the walking lunge with rotation for a specific number of repetitions or a certain distance.

 

Step 9

Variation 1: Pause at the top of the stance phase (for example while balanced on the right leg with the left leg off of the ground), contract the glutes and abdominals for 2-3 seconds to create a balance challenge.
Variation 2: Increase the resistance by holding one dumbbell in each hand with the elbows bent at 90 degrees and pressed into the sides of the abdominals.

To control the rotation of the movement, maintain a tall, straight spine and turn your head with your shoulders.