Add this to your routine this month to turn up the intensity in your lunges. Adding a twist to your lunge will activate more muscles (within the core, hips and thighs), build greater strength in your lower body and help improve your hip stability, balance and coordination. You can elevate the intensity further by walking your lunges in a forward direction.
Start: Stand with your feet hip width apart, holding one dumbbell (3, 5 or 7.5 kg) in both hands, bracing firmly in front of the body. Step your left foot back until the leg fully extends (heel lifted off the floor); right knee (front) is bent with knee aligned directly over the center of your foot. Relax the shoulders, keep elbows at your side, squeeze your shoulder blades together while bracing your abdominals.
Action: Lower the hips down by squeezing your butt and bending both knees until your front thigh is parallel with the floor. Twist your torso towards your right past your front thigh. As you return the dumbbell to the center push up out of the lunge and return to starting position.
Repeat 10 times, then switch legs and repeat on left.
For a greater challenge, perform the lunge as a forward walking lunge, with a twist alternating legs for 10 repetitions. Repeat 3 to 5 sets.
Provided by Maureen Hagan – BScPT, BAPE, VP Operations – GoodLife Fitness
Using your torso rather than hips to generate rotation may encourage poor mechanics or exacerbate low back issues. Err on the side of caution with this one.