A backward lunge with a twist toward your front leg, hitting your glutes, balance, and movement in multiple directions. Push through your front foot to stand back up, keep your low back stable, and add weight when you're ready for more challenge.
Any exercise that works on loading, balance, and movement in several different planes is a friend of mine. So this is an exercise I give a lot of my patients as well as I do myself actually because I think it's such a high yield. It also is really hard. So what I'm going to have us do starting in this position here, we got a backward lunge with a twist. So we're lunging backwards and then twisting towards the front leg and then pushing straight up. Things to remember with this one, as we lunge forward and twist, we should be feeling a Stretch through that front glute. As you push up to go back to standing, all your weight is going to push through this front foot and push, not allowing yourself to pull from low back. We're pushing the ground away. So we're coming back, turning, coming back, and then coming back up. The great thing about this exercise is it's super easy to make harder. All we do is we give you a weight. We make you hold it on one side. There's a whole bunch of ways to make this exercise even harder, but start out with this one because it's actually pretty challenging just like that. Give it a try.
