Exos | Formerly Core Performance

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Core Knowledge


Inline Lunge - with Rotation (Dowel)

Starting Position

  • Stand with your feet together holding a dowel across the backs of your shoulders.


  • Step forward and lower your hips down by bending at the knees.
  • When your back knee is just off the floor, twist your torso in the direction of your front thigh.
  • Reverse to center and push back up to the starting position.
  • Repeat in the opposite direction and continue alternating for the prescribed number of repetitions.

Coaching Keys

  • Keep your chest up and torso upright throughout the movement.
  • Do not let your front knee slide past your foot.

You Should Feel It

  • Working your glutes, legs, and torso.

Tags: Torso, Glutes, Movement Preparation, Stretching