Legs · Bodyweight
Lunge with Twist
How to do the lunge with twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand tall with feet hip-width apart. Step forward into a lunge until both knees are bent near 90 degrees, then rotate your torso toward the front leg. Rotate back to center, push through your front heel to stand, and alternate legs.
- 1Feel your front-leg quads and glutes loading as you descend
- 2Feel your obliques engage as you rotate over the front leg
- 3Push through your front heel to drive back to standing
Common mistakes
- Avoid collapsing your front knee inward or stepping too narrow
- Do not rotate so fast that you lose your balance
- Do not let your front knee crash past your toes
Muscles worked
The lunge with twist mainly works the quads and glutes, with the obliques, hamstrings, upper abs, lower abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- ObliquesSupport
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- Lower BackMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the lunge with twist for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.