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Reverse lunge with rotation

Stepping back into a lunge as the trunk turns across the front leg, then returning: ACE rates the reverse lunge with rotation advanced, and the plain reverse lunge intermediate.

Split squat and lunge family

Reverse lunge with rotation

DemandMedium
Equipment requiredBodyweight
Muscle focusQuads · Glutes · Abs · Hamstrings

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
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Source-researched guide. Clinical review is pending.

How to move

  1. Stand with the feet about shoulder-width, the hands on the hips.
  2. Step one foot back into a lunge, turning the trunk across the front leg so that shoulder comes over the front knee.
  3. Pause, turn back and step up to standing; alternate legs.

Form cues

  • Turn from the ribs, the front knee staying over the foot.
  • Hold a weight at the chest to load it, as ACE does.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Quads, Glutes. Also: Abs, Hamstrings.

Anatomy: Sartorius, Quadriceps, Rectus femoris, Vastus medialis, Vastus lateralis, Gluteus maximus.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Workouts that use it

Pain guides that use it

Part of a staged plan, with when to get help first.

Guides that use it

Similar moves

High lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentGet up and down from the floor demonstrated on the 3D figure3D demoGet up and down from the floorBeginner · No equipmentReverse warrior (Viparita Virabhadrasana) demonstrated on the 3D figure3D demoReverse warrior (Viparita Virabhadrasana)Intermediate · No equipmentShallow split jumps demonstrated on the 3D figure3D demoShallow split jumpsIntermediate · No equipmentSit squat (partial squat) demonstrated on the 3D figure3D demoSit squat (partial squat)Beginner · No equipment

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Questions people ask

What muscles does the Reverse lunge with rotation work?

Mainly the quads and glutes, with help from the abs and hamstrings.

What equipment do I need for the Reverse lunge with rotation?

No equipment: your body weight and a little floor space.

Is the Reverse lunge with rotation good for beginners?

It is graded intermediate. If it is too hard right now, start with the Reverse lunge.

What is an easier alternative to the Reverse lunge with rotation?

Try the Reverse lunge or the Walking lunge. Both are written steps in the same progression.

How do I make the Reverse lunge with rotation harder?

Progress to the Deficit reverse lunge (from a platform). Follow that guide’s technique and any stated timing.