Exercise of the Week

Exercise of the Week

Forward Lunge with a Twist:
This exercise targets the lower body. It will work the quads, glutes, and core, while improving balance as well as your proprioception. For those who are unaware what proprioception is, it is knowing where your body is in space, so this will be enhanced thus helping balance.

Muscles being worked:
Abdominals, glutes, quads, hip flexors, and hamstrings

How to Do It:

1. Stand with your feet shoulder width apart
   


2. Hold a dumbbell or weight of choice in front of you with your elbows at a 90 degree angle(Important: If you had not exercised in a while or lifted weights you should begin this exercise with no weight to focus on proper technique and strength
   


3. Next, step forward with your left foot into a lunge position.



4. Make sure to keep your knees over your toes, this is important to prevent injury. Also make sure to NOT twist your knee.
   


5. From your torso, twist your body to the left, then reach across your left side with arm stretched out.
   


6. Try to focus on contracting your abdominals and control the movement.
   


7. Slowly return your arms to the center and step back from the lunge to an upright position



8. Repeat on the opposite side.

Advanced:

For those who have this exercise down and perfected we found a way to put your lunge with a twist to the challenge.

• Try performing this exercise barefoot. This will engage smaller muscles in your foot and ankle which will help straighten them for stabilization and balance.



• Another variation is that you could turn it into a walking lunge with a twist, stepping 12-15 times, 2 sets.