Runner’s Lunge Twist for Beginners and Men | A Step-by-Step Tutorial

Add a rotational element to Runner’s lunge to mobilize your spine and build core and lower-body strength.

This posture builds strength and stability for hip and spine movements such as twisting and throwing, as well as contributes to quicker and more powerful change of direction. It even improves balance.

Runner’s Lunge Twist Target Areas

CoreSpinehips

Runner’s Lunge Twist Benefits

Strengthens core and spineImproves balance and coordinationIncreases spinal mobility for more fluid movement, less stiffness, and reduced risk of injury

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Runner’s Lunge Twist – Step 1Runner’s Lunge Twist – Step 2

How to Do Runner’s Lunge Twist

Start in Runner’s lunge with your left knee over your ankle and your right leg straight. Place your fingertips on the floor. Squeeze inner thighs toward each other, and pull chest forward and up to form a straight line from back heel to head.Extend your right arm straight up toward the ceiling. Use your core to roll back the left shoulder and open chest, keeping hips square to the floor. Turn your head to look up at your hand. Hold the posture, inhaling as you lengthen the torso, and exhaling as you deepen the rotation. Repeat on the other side.

Cues for Runner’s Lunge Twist

Lift chestForm straight line from back heel to headPress down through left heelMaintain length from heel all the way to neckEngage core and backKeep hips levelKeep thigh engaged and knee lifted

WHAT YOU SHOULD FEEL

Engagement of hipsStretch in right hip flexors, middle back, and spine

WHAT YOU SHOULDN’T FEEL

Weight in right hand; if it is, shift weight back into hipsHips shifting to side; if so, bring back to middle and reduce rotationNeck discomfort; if you do, press crown of head away from shoulders

Runner’s Lunge Twist Pro Tip

To achieve a deep rotation of the spine, bring the upper arm across your back to rest on the opposite hip, and roll back the top shoulder as much as possible while keeping hips level.

Runner’s Lunge Twist Modification

If it is difficult to support yourself and keep your spine straight, rest your hand on a block placed inside your front foot.

Runner’s Lunge Twist Modification