Revolved Crescent Lunge

Muscles worked by the Revolved Crescent Lunge

Primary

ObliquesOblique AbdominalsQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeHip FlexorsHip Flexor Muscles

Also called: oblique, obliques, side abs, external oblique, internal oblique, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Revolved Crescent Lunge

1. Step into a high lunge with the front knee over the ankle and the back heel lifted.
2. Bring the palms together at the chest and square both hips towards the front of the mat.
3. Rotate the chest towards the front leg and hook the opposite elbow outside the thigh.
4. Hold the twist for the prescribed time, pressing the back heel towards the wall behind you.
5. Unwind and repeat on the other side.

Form tips

• Keep the back leg straight and long; it is what stops the twist collapsing into the hips.
• Drop the back knee to the floor for an easier version with the same rotation.
• Lengthen the spine first, then rotate — twisting a rounded back gets you nowhere.

At a glance

Revolved Crescent Lunge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ball Pike
• Bicycle Crunch
• Cable Pallof Press
• Cross-Body Crunch
• Dumbbell Side Bend
• Half Moon Pose
• Human Flag
• Kettlebell Russian Twist

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "revolved-crescent-lunge",
  "name_en": "Revolved Crescent Lunge",
  "name_de": "Gedrehter Hoher Ausfallschritt",
  "name_es": "Zancada Alta Girada",
  "description_en": "A high lunge with a closed twist: the back heel stays lifted, the hips face forward and the chest rotates over the front thigh.",
  "description_de": "Hoher Ausfallschritt mit geschlossener Drehung: die hintere Ferse bleibt angehoben, die Hüften zeigen nach vorn, die Brust dreht über den vorderen Oberschenkel.",
  "description_es": "Una zancada alta con torsión cerrada: el talón trasero sigue elevado, las caderas miran al frente y el pecho rota sobre el muslo delantero.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "obliques",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "hip_flexors"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Step into a high lunge with the front knee over the ankle and the back heel lifted.",
    "Bring the palms together at the chest and square both hips towards the front of the mat.",
    "Rotate the chest towards the front leg and hook the opposite elbow outside the thigh.",
    "Hold the twist for the prescribed time, pressing the back heel towards the wall behind you.",
    "Unwind and repeat on the other side."
  ],
  "instructions_de": [
    "Geh in den hohen Ausfallschritt, das vordere Knie über dem Sprunggelenk, die hintere Ferse angehoben.",
    "Bring die Handflächen vor der Brust zusammen und richte beide Hüften zur Mattenvorderkante aus.",
    "Dreh die Brust zum vorderen Bein und hak den gegenüberliegenden Ellbogen außen am Oberschenkel ein.",
    "Halte die Drehung für die vorgegebene Zeit und druck die hintere Ferse Richtung Wand hinter dir.",
    "Dreh zurück und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Colócate en zancada alta con la rodilla delantera sobre el tobillo y el talón trasero elevado.",
    "Junta las palmas frente al pecho y cuadra ambas caderas hacia el frente de la esterilla.",
    "Gira el pecho hacia la pierna delantera y engancha el codo contrario por fuera del muslo.",
    "Mantén la torsión durante el tiempo indicado, empujando el talón trasero hacia la pared de detrás.",
    "Deshaz la torsión y repite del otro lado."
  ],
  "tips_en": [
    "Keep the back leg straight and long; it is what stops the twist collapsing into the hips.",
    "Drop the back knee to the floor for an easier version with the same rotation.",
    "Lengthen the spine first, then rotate — twisting a rounded back gets you nowhere."
  ],
  "tips_de": [
    "Halte das hintere Bein gestreckt und lang - es verhindert, dass die Drehung in die Hüfte sackt.",
    "Setz das hintere Knie ab für eine leichtere Variante mit derselben Rotation.",
    "Verlänger zuerst die Wirbelsäule und dreh dann - einen runden Rücken zu drehen bringt nichts."
  ],
  "tips_es": [
    "Mantén la pierna trasera estirada y larga; es lo que impide que la torsión se hunda en las caderas.",
    "Baja la rodilla trasera al suelo para una versión más sencilla con la misma rotación.",
    "Alarga primero la columna y gira después: torcer una espalda redondeada no lleva a ningún sitio."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/revolved-crescent-lunge-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "revolved-crescent-lunge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.