# Lunge with Rotation

A bodyweight forward lunge with a torso rotation at the bottom, hands held in front of the chest. Trains the quads and glutes one leg at a time and adds rotation control for the trunk.

- Beginner · Compound
- Equipment: 
- HD video: https://media.seto.fit/exercises/lunge-rotation-left-and-right-bodyweight/video/male.mp4
- HTML: https://seto.fit/exercises/lunge-with-rotation/

## Muscles worked

- Quads: 9/10
- Glutes: 8/10
- Hamstrings: 5/10
- Hip adductors: 4/10
- Calves: 3/10

## How to do the Lunge with Rotation

1. Stand tall, hands held in front of your chest.
2. Step forward with one leg, bending both knees to lower your body.
3. Rotate your torso to each side, then back to the center.
4. Push off your front foot, then lunge with the other leg.

### Full technique — 7 steps

1. Stand tall with your feet hip width apart and your hands held in front of your chest.
2. Tighten your stomach and take a long step forward with one leg.
3. Lower straight down by bending the front knee and hip until the back knee nears the floor.
4. At the bottom, rotate your torso toward the front leg, then to the other side, keeping your hips square.
5. Return your torso to the center with your front knee pointing the same way as your front foot.
6. Drive through the whole front foot to push yourself back to the starting position.
7. Step forward with the other leg on the next rep and keep alternating legs.

## Common mistakes

- Taking too short a step
- Letting the front knee cave inward during the rotation
- Turning the hips with the torso
- Swinging the arms instead of turning the trunk
- Front heel lifting off floor

## Form cues

- Front foot stays planted
- Keep hips square
- Move through the trunk
- Knee points where foot points
- Stay tall through torso

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 3 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth**: 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Kneeling to Stand](https://seto.fit/exercises/dumbbell-kneeling-to-stand/), [Goblet Front Foot Elevated Split Squat](https://seto.fit/exercises/goblet-front-foot-elevated-split-squat/)
- **Resistance bands**: [Resistance Band Reverse Lunge](https://seto.fit/exercises/resistance-band-reverse-lunge/), [Chair Supported Resistance Band Reverse Lunge](https://seto.fit/exercises/chair-supported-resistance-band-reverse-lunge/)
- **Weight plates**: [Plate Forward Lunge](https://seto.fit/exercises/plate-forward-lunge/), [Bodyweight Deficit Reverse Lunge](https://seto.fit/exercises/bodyweight-deficit-reverse-lunge/)
- **Kettlebell**: [Kettlebell Split Squat](https://seto.fit/exercises/kettlebell-split-squat/), [Goblet Split Squat](https://seto.fit/exercises/goblet-split-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bodyweight Reverse Lunge](https://seto.fit/exercises/bodyweight-reverse-lunge/) — 40% of bodyweight
- Easier: [Archer Reverse Lunge](https://seto.fit/exercises/archer-reverse-lunge/) — 45% of bodyweight
- **This exercise: Lunge with Rotation — 50% of bodyweight**
- Harder: [Bodyweight Bulgarian Split Squat](https://seto.fit/exercises/bodyweight-bulgarian-split-squat/) — 55% of bodyweight
- Harder: [Bulgarian Split Squat](https://seto.fit/exercises/bulgarian-split-squat/) — Intermediate

## Quick answers

### What muscles does the Lunge with Rotation work?

Primary: Quads 9/10, Glutes 8/10. Also works: Hamstrings 5/10, Hip adductors 4/10, Calves 3/10.

### When should I do the Lunge with Rotation in a workout?

Warm-up. Done at the start to get the body ready. ≈ 8 min with rest.

### How many sets and reps of the Lunge with Rotation?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Lunge with Rotation?

Dumbbells: Dumbbell Kneeling to Stand, Goblet Front Foot Elevated Split Squat. Resistance bands: Resistance Band Reverse Lunge, Chair Supported Resistance Band Reverse Lunge. Weight plates: Plate Forward Lunge, Bodyweight Deficit Reverse Lunge. Kettlebell: Kettlebell Split Squat, Goblet Split Squat.

### What is an easier version of the Lunge with Rotation?

Archer Reverse Lunge (45% of bodyweight), Bodyweight Reverse Lunge (40% of bodyweight).

### What is a harder version of the Lunge with Rotation?

Bodyweight Bulgarian Split Squat (55% of bodyweight), Bulgarian Split Squat (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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