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Reverse Lunge with Trunk Rotation

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Published on Jan 12, 2012

Target Body Part: Abdominals and Legs
Primary Muscles: Rectus Abdominus (Abs), Transverse Abdominus, Obliques, Quadriceps (Quads), Glutes Maximus (Glutes), Hamstrings (Hams), Erector Spinae (when standing)
Secondary Muscles (Synergists/Stabilizers): Rhomboids, Anterior and Medial Deltoids (delts), Posterior Deltoids (delts), Gluteus Medius/Minimus (Abductors), Adductors

The reverse lunge rotation exercise utilizes both stability and mobility by combining a traditional reverse lunge with a torso rotation thus improving stabilization strength and coordination in your body.

This compound exercise allows for several joint actions. In this exercise, the transverse abdominals, which are the muscles that wrap around the torso along with the transverse fibers like a corset, act as stabilizers when standing and holding the cable. When rotating to the left, the external oblique fibers on your right side helps with the movement. Conversely, when rotating to your right, the left external oblique fibers facilitate the movement. The internal oblique muscles are "same side" rotators. When you rotate to the left, the left internal oblique muscles facilitate the motion. Similarly, when you rotate to the right, the right internal oblique muscles help the movement. The quadriceps and glutes (maximus) of the lead leg are contracting during the up phase of the reverse lunge while the hamstrings of the lead leg are contracting during the down phase of the lunge.

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