How to Do
How to Do Rotational Lunge Forward Reach
The rotational lunge forward reach should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the rotational lunge forward reach.
Beginning
Beginning Rotational Lunge Forward Reach
1. Maintain a tall posture throughout the exercise and good stability through the belly.
2. Begin with a thorough dynamic warm-up before starting this exercise. This engages the nervous system.
Movement
Rotational Lunge Forward Reach Movement
1. This exercise involves a rotational lunge with a two-arm forward reach.
2. Perform a rotational lunge; for description see lunge-transverse in the exercise library.
3. In the deepest part of the lunge, overlap your hands and reach forward at chest height as far as you can, maintaining balance as shown.
4. Ensure that you are reaching forward relative to where you end up in the lunge, not where you started from as shown.
5. Push to your starting position.
6. Pay close attention to the video to observe the dynamics of this motion.
7. The goal is to reach as far as you can within your abilities.
8. Only allow a range of motion that can be balanced/controlled. If you lose balance, decrease your range of motion until you reach your threshold of success.
Benefits
Rotational Lunge Forward Reach Benefits
The lunge with a twist is an excellent core exercise for strengthening the lower body. The quads, glutes, and core are all worked out while doing a lunge while rotating a medicine ball from right to left.
