Lunge deep, twist over the front leg.
Twist from the core with your hips square, not from the arms alone.
Holding the bottom of a lunge while you rotate over the front leg makes your quads work overtime, stabilising a deep knee bend while the twist shifts your weight around, with your glutes holding the hip steady underneath it all. Working one side at a time, the rotation challenges balance exactly where you are least stable. It is a favourite in warm-ups and mobility circuits because it trains the lunge and unlocks the hips and trunk in one move.
Over the front leg, so if your left leg is forward, rotate left. Twisting toward the front leg drives the rotation through the front hip and keeps the stretch where it belongs. Twisting away just tends to unbalance you.
Your lunge is collapsing as you rotate. Set the depth first, both knees near 90 degrees, brace, and only then twist. If it still drops, shallow the lunge slightly until you can hold the position through the full rotation.
Once the bodyweight version is smooth, holding a light ball or plate at your chest raises the challenge without changing the pattern. Keep the load close, arms-extended twists get heavy fast and turn into a swing.
