Lower Body: Lunges With Rotation Video

Lunges are great lower body exercises that help tone all of the muscle groups in the legs and buttocks. Learn how to perform lunges with rotation using a medicine ball properly from a certified trainer in this workout video.

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Alternate lunge steps
Knee to 90 degree angle
Keep core stable
Implement rotation

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Keith Irace has been a certified trainer for 16 years. He is currently the regional group fitness manager for Equinox Fitness Clubs in southern California and a trainer for iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi. I'm Keith Irace and welcome to Lower Body. Today's move is a lunge with rotation. So we're going to get you set up with just a simple lunge and then we're going to add that rotation in to make it fancy. So I want you to grab any weight, a Medicine Ball is a great option for this, and we're going to begin with just a simple alternating stepping lunge. So we line up our feet about hip distance or just a little bit narrower, and I want you to just step your foot forward starting with your right leg. You step forward and back, forward and back. So, feel the transfer that weight into that front foot, you step down. Now ideally, if you're getting into a nice full range of motion, that front knee comes to a right angle or a 90-degree angle. Load the weight in. Good. You step solidly into all four corners of your foot right? So that might feel like you're going to wobble a little bit, but you want to stabilize the move with some of those lower leg muscles. We step down. All right, let's do four more here simple, four and three and two and one. Now, we're going to add on that rotation. So what it means is we're going to hold the contraction at the bottom and add a rotation of your torso. Here is what it looks like. You step, you turn, you come back to the center and back. Step, turn, back to the center, and back. Join me. Step, rotate, center, and back. So the rotation is from your mid spine and shoulders. That's where you move. Step, turn, back, and down. Again, solid, turn, back, and down. Ten more, 10 and turn, center, and back. Nine more, step into that foot, turn, center. Last eight, eight, turn, center. So we're adding a little waist tapering into that powerful leg strength. Your six, turn, center, and back. Last five, turn, center, and back. Good job. Hang with me, last four. Come on. Hang in there. You got it and three turn, center, last two. You can this, two, turn center, and release. Last one, one, turn, center and step out. I always like to do a little leg shake out at the end of that work. You did a great job. Thanks for joining me today for lower body. Good work today on that lunge with rotation. I'm Keith Irace. I will see you next time.

Lower Body: Lunges with Rotation Video

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