Videos
Instructions
- Start in a deep lunge with your rear leg extended and back knee off the ground.
- Place the hand opposite your front foot on the floor for support.
- Rotate your torso and extend the free arm toward the ceiling, following the hand with your eyes.
- Hold briefly at the top, then return to the start position.
- Repeat for the desired duration or switch sides.
Technical Tips
- Keep the back leg straight and core engaged throughout.
- Ensure rotation comes from the thoracic spine, not the lower back.
- Maintain balance by grounding the supporting hand directly under the shoulder.
Breathing Tips
- Inhale as you prepare in the lunge position.
- Exhale as you rotate and reach upward.
- Inhale again as you return to the start position.
Medical restrictions
- Avoid if experiencing acute lower back pain or herniated discs.
- Not recommended for individuals with hip joint instability or recent hip surgery.
- Caution for shoulder impingement or recent shoulder injuries.
Description
The Lunge with Thoracic Rotation is a dynamic mobility exercise that enhances both lower-body flexibility and upper-body rotational range. By combining a deep lunge with a controlled upper-body twist, it effectively opens the hips, stretches the hip flexors, and increases thoracic spine mobility—essential for improved posture, athletic performance, and injury prevention. This exercise also engages the glutes, core, and upper back, making it a comprehensive movement suitable for warm-ups, functional training, or general mobility work. Ideal for all fitness levels, the Lunge Thoracic Rotation prepares the body for demanding physical tasks by activating key stabilizing muscles and promoting cross-body coordination. It's frequently used in athletic preparation and physical therapy settings to restore movement quality and prevent compensatory patterns. With no equipment required, it can be performed anywhere and easily adapted to any routine focused on movement quality and total-body readiness.
What muscles do lunge thoracic rotations work?
Lunge thoracic rotations primarily target the glutes and upper back while also engaging the hip flexors, quadriceps, hamstrings, core, and shoulders to improve mobility and stability.
Is lunge thoracic rotation good for back pain?
Yes, when performed correctly, lunge thoracic rotations can help relieve upper back stiffness and improve spinal mobility, which may reduce discomfort associated with poor posture or sedentary habits.
Can I include lunge thoracic rotations in my warm-up?
Absolutely. Lunge thoracic rotations are ideal for warm-ups as they activate key stabilizers, improve joint range of motion, and prepare the body for more dynamic or load-bearing movements.
Do lunge thoracic rotations improve posture?
Yes, this movement enhances thoracic spine mobility and engages postural muscles, helping correct forward shoulder and rounded back postures when done consistently.
Is equipment needed for lunge thoracic rotations?
No equipment is needed. This is a bodyweight-only exercise that can be performed on any flat surface.