Revolved Crescent Lunge

A high lunge with a closed twist: the back heel stays lifted, the hips face forward and the chest rotates over the front thigh.

How to do it

1. Step into a high lunge with the front knee over the ankle and the back heel lifted.
2. Bring the palms together at the chest and square both hips towards the front of the mat.
3. Rotate the chest towards the front leg and hook the opposite elbow outside the thigh.
4. Hold the twist for the prescribed time, pressing the back heel towards the wall behind you.
5. Unwind and repeat on the other side.

Tips

• Keep the back leg straight and long; it is what stops the twist collapsing into the hips.
• Drop the back knee to the floor for an easier version with the same rotation.
• Lengthen the spine first, then rotate — twisting a rounded back gets you nowhere.

Muscles

Primary: Obliques, Quadriceps

Secondary: Erector spinae, Hip flexors