Elevated Lunge T Spine Rotation

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, facing away from it.
2. Reach one foot back and place the top of your foot (laces down) or your toes firmly on the bench.
3. Position your front foot so that when you lower down, your front shin remains nearly vertical.
4. Extend both arms straight out in front of you at shoulder height, palms facing each other.

How to do it

1. Inhale and lower your hips toward the floor until your front thigh is parallel to the ground, keeping your chest upright.
2. At the bottom of the lunge, exhale and rotate your torso toward the side of your lead leg, reaching that same-side arm back in a wide arc.
3. Inhale as you rotate your torso back to the center while maintaining the deep lunge position.
4. Exhale and drive through your front heel to return to the starting standing position.

Form checklist

• Keep your front heel glued to the floor throughout the entire movement.
• Ensure your front knee stays aligned with your second toe and does not cave inward.
• Follow your rotating hand with your eyes to encourage full thoracic spine engagement.
• Keep your hips squared forward; the rotation should occur in the mid-back, not the pelvis.

Pro tips

• Squeeze the glute of your back leg to stabilize your pelvis and increase the stretch in your hip flexors.
• Focus on 'scissoring' your thighs toward the midline to create a rock-solid base before you begin the rotation.
• Maintain a slight forward lean in the torso to keep the tension on the glutes rather than the lower back.

Make it harder

• Hold a light medicine ball or dumbbell with both hands to increase the rotational load and core demand.
• Add a 3-second isometric hold at the peak of the rotation to maximize time under tension and balance challenge.

Frequently asked

What muscles does the elevated lunge t spine rotation work?

The elevated lunge t spine rotation primarily targets the abs, glutes, hamstrings, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the elevated lunge t spine rotation?

The elevated lunge t spine rotation requires no equipment — just your body weight.

Is the elevated lunge t spine rotation good for beginners?

The elevated lunge t spine rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Plank Walk SquatIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps