Lunge with Thoracic Rotation Movement Prep
lunge with thoracic rotation warm-up
2 unhurried rounds
6-8 controlled Lunge with Thoracic Rotation reps per side
6 controlled Lunge reps
Start the workout feeling prepared, not tired
Warm-Up & Mobility
Lunge with Thoracic Rotation — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The lunge with thoracic rotation opens the front of the hip while the upper back turns over a stable lower body. It prepares running, lunging, squatting, and overhead work in one controlled drill. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The lunge with thoracic rotation opens the front of the hip while the upper back turns over a stable lower body. Use Lunge with Thoracic Rotation before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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Runners Lunge Thoracic Rotation
Functional Bodybuilding · reviewed 2026-08-06
Muscles Worked
Hip flexorsGlutesThoracic spineObliques
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using Lunge with Thoracic Rotation to prepare hip flexors and glutes before sessions that include Lunge, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Lunge with Thoracic Rotation if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: letting the front knee collapse inward. |
| Scaling | Lower the back knee and place the supporting hand on a block. |
How to Do the Lunge with Thoracic Rotation
1
Step into a long lunge with the front foot flat.
2
Place the opposite hand inside the front foot.
3
Rotate the other arm and chest toward the front leg.
4
Return with control, stand, and repeat on the other side.
Common Mistakes
✕
Letting the front knee collapse inward.
✕
Twisting through the lower back while the upper back stays still.
Coaching Tips
✓
Keep the back glute lightly squeezed.
✓
Exhale as the chest opens.
Scaling Options
Easier / Beginner
Lower the back knee and place the supporting hand on a block.
Harder / Advanced
Pause for two breaths at the top of each rotation.
Warm-Up Examples
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Lunge with Thoracic Rotation Readiness Flow
pre-workout lunge with thoracic rotation
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Lunge with Thoracic Rotation reps per side
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Lunge with Thoracic Rotation feel?
During Lunge with Thoracic Rotation, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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