Exercises that strengthen more than one muscle group at a time are more than just time-efficient. Multi-joint exercises, such as a walking lunge with a twist, create increased energy use by your body and result in higher fitness benefits. Walking lunges with a twist can be performed at home or at the gym, or outside in nice weather to strengthen your core as well as your upper and lower body.
Walking Lunge
Begin a walking lunge from a standing position with your feet directly underneath your hips. Your right foot lifts off the floor as you balance on your left foot. Perform the lunge by stepping forward with your right foot about 2 feet. Your right heel makes contact with the floor first and then the rest of your right foot lowers as you bend both knees and lower your body. To protect your right knee, position the knee directly above your right heel. The walking lunge continues as you straighten your legs, lift your left foot off the floor and then return it to the floor approximately 2 feet in front of your right foot.
Twist
The American Council on Exercise suggests holding onto a weighted medicine ball to add resistance to the twist. The ball should be held in your hands with your elbows bent at a 90-degree angle. When your body is in the lunge position with your right foot in front of your left, twist the ball to the left as if you were passing the ball to another person. When you finish the lunge with your left foot in front, twist your body to the right.
Multi-Joint
Your walking lunge with a twist uses muscles that cross multiple joints. Your shoulders and elbows support the weight of the medicine ball. Your spine rotates when you twist. Your hips, knees and ankles bend to perform the lunge. Len Kravitz, associate professor of exercise science at the University of New Mexico, says multi-joint exercises engage your larger muscle groups. When you use these large muscle groups, your body produces hormones to rebuild the muscle tissue and improve your strength.
Adjustable
As your strength improves, increase the amount of weight held during your twisting lunge. If you start with a 10-pound medicine ball, progress to a 15- or 20-pound ball. Another way to vary this workout is to change the strength tool. You can hold onto a weight plate instead of the ball, or hold a dumbbell in between your hands.
