Side-Bend Forward Lunge

Setup

• Start in a half-kneeling position with one knee on the floor and the other foot planted firmly in front, forming a 90-degree angle with both knees.

• Maintain an upright torso, engaging your core to ensure your spine is neutral.

• Extend both arms straight over your head, clasping your hands together.

Movement

• Inhale and slowly lean your upper body to the side, away from the leg that is planted forward, focusing on creating a stretch along the side of your torso.

• Keep your hips stationary throughout the entire movement; the motion should only come from your thoracic and lumbar spine.

• Exhale and return to the starting upright position by contracting your oblique muscles.

Key Tips

• Avoid letting your lower back arch; keep your ribcage tucked down and core tight.

• Keep your arms fully extended near your ears throughout the movement to maximize the range of motion.

• Perform all repetitions on one side before switching your leg position to work the opposite side.