The Reverse Lunge and Twist Exercise is a great way to stretch your hip flexors and glutes while improving mobility in your torso.
The Reverse Lunge and Twist Exercise forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.
Figure 1. Reverse Lunge and Twist Exercise Video.
Steps
- Start by standing tall, in perfect posture, with your arms by your sides.
- Step backwards with your right leg into a lunge – bending your left knee and dropping your right knee to just above the ground.
- Contract your right glutes and rotate your torso to the left, reaching behind you with your left arm.
- Relax and rotate back to neutral, then exhale and push up firmly with your left leg to return to the starting position.
- Repeat the movement on your other side.
- Repeat for the desired number of repetitions on each side.
Try to maintain perfect posture throughout the exercise – your head over your shoulders, your chin up, chest up, your abdominal muscles engaged to stabilise your spine, and your shoulder blades back and down.
Do not let your squatting knee slide over your toes or collapse to the inside – your front thigh should be parallel with the floor with your shinbone in a slight forwards lean and your knee aligned with the second toe of your foot. Do not let your back knee touch the floor.
Contract the glutes of your back leg as you squat.
You should feel it stretching the hip flexors of your back leg and working the glutes of your front leg, then a stretch in your obliques as you twist.
Variation
The Reverse Lunge and Twist Exercise is an easier version of the Forward Lunge and Twist Exercise – the more vertical nature of the reverse lunge means that it requires less balance.
There are a number of other lunge exercises in the Golf Loopy Train like a Champion System that offer a variety of challenges, you can see them all by clicking here.
Target Muscles
The exercise involves mainly your gluteus maximus, quadriceps, and your internal and external obliques, and to a lesser extent your gluteus medius, psoas major, and hamstrings.
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