Legs · Bodyweight
Shoulder Rotation Twist Split Lunge Stretch
How to do the shoulder rotation twist split lunge stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Drop into a split lunge position with one foot forward and the back knee toward the floor. Reach the arm on your front-leg side up and rotate your torso open, following your hand with your eyes to feel a stretch through your hip flexors and upper back. Hold, then switch sides.
- 1Feel a deep stretch through the hip flexor of your trailing leg
- 2Let your chest and shoulder open as you rotate your torso
- 3Keep your front knee stacked over your ankle and breathe into the stretch
Common mistakes
- Do not let your front knee collapse inward or drift past your toes
- Avoid forcing the rotation; twist only as far as feels comfortable
- Do not hold your breath; relax deeper on each exhale
Muscles worked
The shoulder rotation twist split lunge stretch mainly works the hip flexors, with the obliques, lower back, and glutes assisting.
- Hip FlexorsPrimary
- ObliquesSupport
- Lower BackSupport
- GlutesSupport
- Upper ChestMinor
- Mid ChestMinor
- LatsMinor
- Mid TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Front DeltsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the shoulder rotation twist split lunge stretch 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.