Thomas performing the lunge and twist exercise while wearing Bauerfeind's Sports Knee Brace


The benefits of the lunge and twist

Lunges are a fantastic workout for the quadriceps, hamstrings, glutes, and core. In general, lunges are also good for improving your balance and proprioception. Doing them regularly can also improve your running and cycling performance, as these activities rely on the same muscle groups.

Adding a twisting motion at the low point of the lunge serves to contract the glutes more fully for a more intensive workout. 

How to do the lunge and twist

  1. Stand up straight with your feet shoulder-width apart. 
  2. Raise your arms and bend your elbows so your fingertips touch your temples.
  3. Take a long step forward with your right leg, lowering yourself until your right knee is bent at 90 degrees and your thigh is parallel with the ground.
  4. Twist your trunk at the lowest point of the lunge, then twist back to the forward position. This movement should be slow and measured to avoid unnecessary stress on the spine. 
  5. Push up with your leading leg until you’re back at the starting position.
  6. Complete ten reps before switching to the other leg.
  7. Do 3 sets. If you feel pain in your knee or are just getting into lunges, start with 1 or 2 sets and work your way up. If you’re finding the exercise too easy, add more reps to your sets or do more sets overall. 

Wear the Sports Knee Support while lunging 


While a Sports Knee Support isn’t strictly necessary if your knees are healthy and pain-free, it does offer a few benefits. 

  • Compression reduces the rate of muscle fatigue, helping you train harder for longer. 
  • It improves proprioception, which improves your lunging form and muscle activation. 
  • And it helps protect the knee joint from harm. 

Woman at the park pulling on Bauerfeind's Sports Knee Brace

Bauerfeind Sports Knee Brace


If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry. 

About Olympic Gold Medalist Thomas Roehler:


Thomas Roehler is a professional track and field athlete competing in the javelin throw. He is a 2016 Olympic Gold Medalist with a personal best of 93.90 m. With a passion for fitness, Thomas is showing us some of his favourite exercises to start the year with healthy habits and achieve your goals, whether you are just getting started or have been working out for a long time.


This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.


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