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Stick Twist Lunge Stretch

Stick Twist Lunge Stretch

The Stick Twist Lunge Stretch is a dynamic full-body exercise that combines the benefits of lunge variations with rotational movements. This exercise targets multiple muscle groups such as the glutes, quads, hamstrings, core muscles, and the muscles of the upper body, including the shoulders and back. It is a great exercise for improving lower body strength, stability, and mobility, while also enhancing rotational movement patterns. To perform the Stick Twist Lunge Stretch, you will need a long stick or broom handle. Start by holding the stick horizontally across your upper back, with a wide grip. Stand with your feet hip-width apart and take a step forward with your right foot into a lunge position. Your right knee should be bent at a 90-degree angle, and your left leg should be extended straight behind you with the heel lifted. As you lunge forward, rotate your torso to the right, aiming to bring the stick across your body towards your right hip. Keep your chest lifted and core engaged throughout the movement. Hold the stretch for a moment, then return to the starting position and repeat on the other side. By incorporating the Stick Twist Lunge Stretch into your workout routine, you can improve your overall flexibility, stability, and coordination, while also increasing core strength and mobility. Remember to start with lighter weights or a shorter stick if you are new to this exercise, gradually progressing as your strength and comfort levels improve. Enjoy the challenge and reap the rewards of this dynamic exercise!


  • Stand tall with your feet shoulder-width apart, holding a stick or broom handle horizontally across your shoulders, placing your hands on the ends of the stick.
  • Step forward with your right foot into a lunge position, making sure your knee is directly above your ankle and your back knee is close to the floor.
  • As you lunge forward, twist your upper body to the right, keeping your core engaged and your chest lifted.
  • Hold the stretch for a few seconds, feeling the gentle rotation in your torso and the stretch in your hip flexors and quadriceps.
  • Return to the starting position by pushing off with your right foot and bringing your left foot back to meet the right.
  • Repeat the lunge on the other side by stepping forward with your left foot and twisting your upper body to the left.
  • Continue alternating sides for the desired number of repetitions or duration of the stretch.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and control.
  • Focus on your form and ensure proper alignment of your knees and hips during the lunge.
  • Breathe deeply and exhale as you twist your torso, helping to release tension and increase mobility.
  • Start with a slower tempo and gradually increase the speed as you become more comfortable with the movement.
  • Incorporate a resistance band or dumbbells to add extra resistance and challenge your muscles.
  • Do a dynamic warm-up before performing the stick twist lunge stretch to prepare your body for the movement.
  • Listen to your body and modify the exercise if you experience any discomfort or pain.
  • Maintain a neutral spine and avoid rounding or arching your back during the movement.
  • Include this exercise as part of a well-rounded workout routine that includes strength training, cardiovascular exercises, and flexibility work.
  • Stay consistent with your practice and gradually increase the difficulty level to continue challenging your muscles.


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