Warm-up · Level 1
Lunge with rotation
Forward lunge and trunk rotation toward the front leg.
- Suggested dose
- 1 × 5 rep per side · 15s rest
- Equipment
- No equipment
- Works
- Quadriceps, Glutes, Obliques
- Pattern
- Lunge / single-leg, Rotation, Mobility
How to do it
- Take a long step and lower into a lunge.
- With arms in front, rotate your torso toward the side of the front leg.
- Return to center, stand up and alternate.
Key points
- Rotate from the chest, not the knee
- Front knee over the foot
Common mistakes
- Knee caving in as you rotate
Why it helps your tennis
Mobilizes the trunk rotation that powers forehand and backhand.
Source: Complete Conditioning for Tennis, ch. 5
Related exercises
- Carioca (crossover step)Lateral movement crossing one foot in front and then behind.
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.