Exercise guide
Rear To Side To Forward Lunge With Towel
- Intermediate
- Compound
- Rep-based
- Lower legs
This multi-planar lunge variation uses a towel to create a continuous sliding motion, challenging stability and targeting the glutes, quads, and core through three planes of motion. It improves hip mobility and functional strength by requiring constant tension and control throughout the entire movement cycle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall on a smooth, hard surface with your feet hip-width apart.
- Place the ball of your right foot on a small towel, keeping your left foot firmly planted as the stationary leg.
- Engage your core and hold your hands at your chest or on your hips for balance.
How to do it
- Inhale and slide the towel foot straight back into a reverse lunge, bending both knees to 90 degrees while keeping the weight on the stationary heel.
- Exhale and pull the towel back to the starting position, then immediately slide it out to the side for a lateral lunge, keeping the stationary leg straight.
- Exhale to return to center, then slide the towel foot forward into a front lunge, lowering your hips until both knees reach 90-degree angles.
- Maintain a controlled, fluid tempo and complete the full sequence (back, side, forward) for the desired reps before switching legs.
Form checklist
- Keep the stationary foot flat on the floor with the knee tracking over the second toe.
- Maintain an upright torso and braced core to prevent rounding the lower back.
- Ensure the sliding leg stays in contact with the towel throughout the entire range of motion.
- Avoid letting the stationary knee collapse inward during the side lunge phase.
Pro tips
- Focus on 'pulling' the towel back to the center using your adductors and glutes rather than just stepping back.
- Keep your weight centered over the mid-foot of the stationary leg to maximize muscle recruitment and balance.
- Minimize the pause between directions to increase the time under tension for the stabilizing leg.
Make it harder
- Hold a dumbbell in a goblet position at chest height to increase the resistance and core demand.
- Perform the entire sequence at a slower tempo, taking 3-4 seconds for each sliding phase.
Frequently asked
- What muscles does the rear to side to forward lunge with towel work?
- The rear to side to forward lunge with towel primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the rear to side to forward lunge with towel?
- The rear to side to forward lunge with towel requires no equipment — just your body weight.
- Is the rear to side to forward lunge with towel good for beginners?
- The rear to side to forward lunge with towel is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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