Front Lunges With Oblique Twists

A front lunge with oblique twist is an effective exercise that works two major muscle groups at once. This exercise is a weight-bearing exercise that actively challenges the muscles of the abdominals, buttocks and upper legs. Combining exercises that utilize multiple muscle groups has added benefits.

Anatomy

The forward lunge utilizes the muscles of the upper legs, specifically, your glutes, hamstrings, quadriceps, abductor and adductor muscle groups. Your calf and shin muscles are also engaged, providing stability. The twist targets the obliques, which rest on the sides of your torso. For stability during the twist, your latissimus dorsi, a large muscle on your back, activates.

Operation

For added intensity, you may consider holding a medicine ball or hand weight while performing the exercise. Begin with the medicine ball in your hands, standing straight with shoulders back and abs engaged, and feet just slightly apart. Step forward with the right leg. Bend both legs so that the right knee is at a 90 degree angle and the left knee approaches, but does not touch the floor. At the same time, twist with your torso so that your chest and abs face turn left. Return to the starting position by stepping back with your right leg and twisting your abs back into place. Repeat on both sides, twisting to the opposite direction of the leg that steps forward.

Exercise Prescription

You should do weight bearing exercises like these two to three days per week on non-consecutive days. Work up to doing three sets of 12 repetitions. The intensity of this exercise should feel moderate to hard. When beginning, increase intensity by upping your repetitions or sets. Then, add weight for added work.

Benefits

Part of a good workout program helps you to lose weight or maintain a healthy weight. An exercise like a front lunge with an oblique twist is challenging, but it helps you achieve your goals. Not only does it help to strengthen your legs and core, but it also offers the added benefit of intensity. The more muscle you use for an exercise, the harder your body must work. This increases your heart rate and calorie burn during exercise.