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Dumbbell Lunge with Twist
A dynamic lunge variation holding a dumbbell in goblet position, combining forward stepping with torso rotation to target quads, glutes, hamstrings, and obliques for improved stability, coordination, and core strength in multi-directional movements.
About Exercise
Equipment
Dumbbells
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Quads, Glutes, Obliques
Secondary Muscles
Lower Back, Adductors, Calves, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Obliques
8/10External Obliques, Internal Obliques
Hamstrings
7/10Biceps Femoris, Semitendinosus
Abs
6/10Rectus Abdominis
Lower Back
5/10Erector Spinae
Adductors
4/10Calves
3/10Soleus
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand tall with feet hip-width apart, holding one end of a dumbbell close to your chest with both hands (goblet style), elbows tucked in, core braced.
- Step forward with right foot into lunge until both knees bend 90 degrees, front thigh parallel to floor.
- Rotate torso and dumbbell right over front leg, keeping hips square and spine tall.
- Return torso to center facing forward.
- Drive through front heel to return to stand.
- Repeat on left side, alternating legs.
Coaching Tips
Form Cues
- Keep chest up.
- Core tight throughout.
- Knees track over toes.
- Rotate from thoracic spine.
- Hips level in lunge.
Breathing
Inhale as you lunge forward, exhale as you rotate and push back to start.
Tempo
3-1-2
Range of Motion
Lower until front thigh is parallel to floor, back knee hovers above ground; rotate torso 45 degrees over front leg without twisting hips.
Safety
Safety Notes
- Avoid if acute knee or lower back pain present.
- Master bodyweight lunges first.
- Use light weight to practice form.
- Ensure clear space to avoid obstacles.
Spotting
Not recommended; use self-supported technique or wall for balance if beginner.
Common Mistakes
- Knee caving inward.
- Leaning forward during rotation.
- Using momentum instead of control.
- Twisting lower back excessively.
- Insufficient lunge depth.
When to Avoid
- Acute knee injuries
- Lower back strains
- Shoulder instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Thoracic spine rotation
- Hip flexion mobility
Build Up First
- Proficiency in basic lunges
- Core bracing technique
- Balance in single-leg stance
Also known as
Goblet Lunge with Rotation, Rotational Dumbbell Lunge, Dumbbell Rotating Lunge
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