HOW: Lunge forward with one leg. As you lunge forward, bring both hands down and place your palms on the ground next to the foot. Maintaining the lunge position, take one arm and rotate it up twisting your mid back. Repeat with the other arm before returning to the standing position to lunge with the opposite leg.
FEEL: You should feel the muscles in your thigh and glute working as you lunge. You should also feel a stretch in muscles in your mid and low back as you rotate to each side.
COMPENSATION: Make sure to lunge forward, not at an angle.