Knee Hug to Lunge with Twist

Technique

How to perform Knee Hug to Lunge with Twist

1. Begin by standing upright with your feet shoulder-width apart.
2. Lift one knee toward your chest, using both hands to gently hug it and encourage a stretch in the hip and glute.
3. Release the knee and step forward into a deep lunge, lowering your back knee as needed.
4. Keep your core engaged and torso upright.
5. Rotate your upper body toward your front leg, reaching your arm behind you to enhance the twist.
6. Keep your spine tall and chest lifted as you inhale.
7. Exhale as you rotate back to center, then press through your front foot to return to a standing position.
8. Alternate legs and repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, External Oblique, Rectus Femoris, Tensor Fasciae Latae.