Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Step laterally with the dumbbell leg extended. Lunge by bending the knee and pushing hips back, keeping the opposite leg straight. Twist your torso and reach the dumbbell towards the inside of the lunging foot. Return to start by pushing through the heel.
To prevent knee strain, ensure your knees track directly over your toes throughout the entire movement, maintaining alignment. Engage your core muscles consistently to stabilize your torso and protect your lower back during the twist and lunge. Control the reach across your body, avoiding jerky movements to maximize muscle engagement and prevent injury. Drive forcefully through the heel of the lunging foot to powerfully return to the starting position, fully extending your hips and legs. Maintain a neutral spine throughout the exercise, avoiding rounding or arching your back to ensure proper form and prevent discomfort.
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