Revolved Lunge

The lesson

1. 01

   Build the lunge first

   Right foot forward, knee stacked over the ankle. Left leg long behind. Back knee down to start — lift it later if you want more.

2. 02

   Hands to the chest, stand tall

   Palms together in front of your sternum. Lengthen up through the spine before you turn — you cannot rotate a spine that is already slumped.

3. 03

   Turn from the ribs

   Rotate your chest toward the front leg and hook the opposite elbow outside that knee. The elbow is a place to rest, not a lever to crank on.

4. 04

   Keep the back hip square-ish and long

   Let the back leg stay long and heavy. The twist happens above the pelvis, so resist letting the back hip swing forward to make the turn easier.

5. 05

   Deeper, if you want it

   Bottom hand to a block or the floor outside the front foot, top arm straight up. Lift the back knee for the full version.

6. 06

   The test

   You should feel three things — a stretch across the front of the back hip, a turn through the middle of your back, and the front leg working to hold you there. Sharp in the low back or the front knee means come out and lower the back knee.