Official Site of the James Madison University Strength & Conditioning Program




Walking Lunge & Twist



Technique Keys



  • Start the exercise without any added weight - learn the movement first.

  • Once you have mastered the movement hold a weight plate.


  • Step forward, taking a natural full stride.

  • Balance on your entire foot (stay off your toes).

  • Squat down until your front knee reaches 90 degrees of flexion, and your back knee is an inch or two off the floor.

  • Hold this down position and simultaneously rotate your head and shoulders side to side.

  • Push forward and stand up with both feet parallel to each other.

  • Repeat as you walk forward for the prescribed number of repetitions.

Athlete in the video: Marianne Hutchens, JMU Track & Field Assistant Coach, Pole Vaulters