Static Rotational Chop Lunge
Strengthen your core & legs! This dynamic lunge improves balance, stability, and coordination with a challenging rotational movement.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart.
2. Step forward with one foot and lower into a lunge position. Your front knee should be bent at a 90-degree angle and directly above your ankle. The back knee should be close but not touching the ground. Ensure your body is upright with your core engaged.
3. Extend your arms straight in front of you. If using a weight or a medicine ball, hold it with both hands straight ahead at chest level.
4. While keeping your lower body in the static lunge position, rotate your torso and arms over the front leg, keeping your arms extended. Be sure to move from the waist, engaging your core, particularly your obliques, as you rotate.
5. Rotate back to the center and then to the opposite side to complete one repetition.
6. Perform the desired number of repetitions before switching legs and repeating the movement.
Repeat this exercise for the desired number of sets, ensuring to rest as needed between sets. This exercise works the lower body isometrically while dynamically challenging the core and upper body with rotational movements. It’s an excellent exercise for improving balance, core stability, and coordination.
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