Low Lunge Open Twist
Combines a low lunge with a thoracic twist to open the hips and improve rotational mobility.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips & spine. Secondary: core, chest |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Step into a low lunge with the back knee on the ground.
- Place the opposite hand on the floor and open the free arm toward the ceiling.
- Rotate the torso open while keeping the hips stable.
- Hold while breathing deeply.
- Switch sides and repeat.
Coaching tips
Benefits
Combines a low lunge with a thoracic twist to open the hips and improve rotational mobility.
Common mistakes
Avoid forcing the twist or collapsing the front knee.
Make it harder
Deepen the lunge or increase the twist.
Make it easier
Keep the back knee down and reduce the twist.
Breathing
Inhale to prepare, exhale into the twist.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Banded Lying on Ground Hip Abduction
Beginner · 4 sets × 15 each sideAlternating Hip Opener Stretch 2 Off Bench
Beginner · 30 secondsSide Banded Step Up with Knee Tuck
Intermediate · 3 sets × 8-12 each sideDeep Squat with Bent Leg Kickback Pulley Knee Strap
Advanced · 3 sets × 8-12 each sideSingle Leg Ballet Inner Thigh Stretch
Intermediate · 30 secondsBanded Alternating Box Step Ups
Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.