What muscles does the Walking Lunge with Rotation work?

The Walking Lunge with Rotation mainly works the quads, glutes and obliques.

What equipment do you need for the Walking Lunge with Rotation?

None: it is a bodyweight exercise.

How many sets and reps of the Walking Lunge with Rotation?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Walking Lunge with Rotation?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Walking Lunge with Rotation

Lunge forward and rotate the torso over the front leg to combine leg drive and core rotation.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes, Obliques
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Walking Lunge with Rotation work?: The Walking Lunge with Rotation mainly works the quads, glutes and obliques.
What equipment do you need for the Walking Lunge with Rotation?: None: it is a bodyweight exercise.
How many sets and reps of the Walking Lunge with Rotation?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Walking Lunge with Rotation?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Walking Lunge with Rotation to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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