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Runner's Lunge Twist for Beginners and Men | A Step-by-Step Tutorial

Runner’s Lunge Twist for Beginners and Men | A Step-by-Step Tutorial

Add a rotational element to Runner’s lunge to mobilize your spine and build core and lower-body strength.

This posture builds strength and stability for hip and spine movements such as twisting and throwing, as well as contributes to quicker and more powerful change of direction. It even improves balance.

Runner’s Lunge Twist Target Areas

  • Core
  • Spine
  • hips

Runner’s Lunge Twist Benefits

  • Strengthens core and spine
  • Improves balance and coordination
  • Increases spinal mobility for more fluid movement, less stiffness, and reduced risk of injury

click images to enlarge

How to Do Runner’s Lunge Twist

  1. Start in Runner’s lunge with your left knee over your ankle and your right leg straight. Place your fingertips on the floor. Squeeze inner thighs toward each other, and pull chest forward and up to form a straight line from back heel to head.
  2. Extend your right arm straight up toward the ceiling. Use your core to roll back the left shoulder and open chest, keeping hips square to the floor. Turn your head to look up at your hand. Hold the posture, inhaling as you lengthen the torso, and exhaling as you deepen the rotation. Repeat on the other side.

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Cues for Runner’s Lunge Twist

  • Lift chest
  • Form straight line from back heel to head
  • Press down through left heel
  • Maintain length from heel all the way to neck
  • Engage core and back
  • Keep hips level
  • Keep thigh engaged and knee lifted


  • Engagement of hips
  • Stretch in right hip flexors, middle back, and spine


  • Weight in right hand; if it is, shift weight back into hips
  • Hips shifting to side; if so, bring back to middle and reduce rotation
  • Neck discomfort; if you do, press crown of head away from shoulders

Runner’s Lunge Twist Pro Tip

To achieve a deep rotation of the spine, bring the upper arm across your back to rest on the opposite hip, and roll back the top shoulder as much as possible while keeping hips level.

Runner’s Lunge Twist Modification

If it is difficult to support yourself and keep your spine straight, rest your hand on a block placed inside your front foot.

About Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

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