Hips & Buttocks, Hyperstrike Exercise Videos, Shoulders, Triceps

Forward Lunge Rotation – Alternating

[Elite_video_player id=”318″]

Muscle Groups
  • Hips & Buttocks
  • Shoulders
  • Triceps
  • Strengthens legs, hips and torso.
  • Develops and strengthens basic motor patterns.


Forward lunge rotation alternating strengthens the legs, hips and torso. The rotation develops and strengthens basic motor patterns and makes the exercise very functional. Functional exercises transfer the benefits to daily activities, such as working in the back yard or playing with your children. Keep the rest periods short for a great conditioning workout.


  • Stand with your feet at shoulder width, holding your hands relaxed in front of you
  • With one foot, step forward about 16 to 20 inches and descend carefully.
  • While descending, turn your torso to the side you’re stepping forward on.
  • Push back up to the starting position, keeping the torso straight throughout.
  • Repeat for the specified number of repetitions, alternating between both legs.


  • Front foot and knee not pointing straight.
  • Rotating only the arms instead of the entire torso.
  • Letting the chest drop.