How to Do a Rotating Lunge
Leah ZahnerDescription
Bowling’s finish position requires a lot of strength and coordination to post the shot properly. Posting the shot happens when the slide is complete at the foul line and you remain in a balanced finish position until the ball rolls through the pins and drops off the pin deck.
The rotating lunge requires no equipment and targets these muscle groups:
Primary muscle group
- Calves
- Hamstring
- Quads
- Side Shoulders
Secondary muscle group
- Left and right obliques
- Lats (back)
Step 1
To get started, begin with your feet hip-width apart and parallel.
Step 2
Step one foot forward into a 90° bend lunge.
Step 3
Twist and rotate each side of your core, keeping your shoulders over top of your hips.
Try not to let momentum do this exercise for you. Keeping your shoulders over top of your hips while rotating will keep the momentum from taking over.
Step 4
Return to the starting position, pausing for a brief second, and repeat with the other leg.
When adding this exercise into your routine, make sure you do each side equally to avoid imbalances.
If you experience pain in your knees while bowling, fit this exercise in your routine.
If you are having problems with balance during the finish position, the rotating lunges are just what the doctor ordered.
The core rotation is the added bonus. This will help you remain stable and balanced as the ball exits the pin deck allowing you to gather the information needed to make adjustments before it’s too late.
This dynamic stretch can be done in the settee before practice begins as well as working it into your daily routine. With no added exercise equipment required, this is a go-to exercise for bowlers of all ages and skill levels.
Check out more bowling exercises that will improve your physical game from National Bowling Academy.
This exercise is a twist on a basic lunge. You will start with the same lunge technique that you would use stepping forward, but we're gonna add a little core rotation so that you'll start to strengthen the supporting muscles around your spine and around your torso. Simply start with your feet about hip width apart and parallel. Step one foot forward into a nice 90 degree bend lunge, twist, twist, return, and step back. You will repeat on the other side. As you twist and rotate, try to keep your shoulders right over top of your hips. That way the rotation is being done by the muscles in your core, instead of momentum. Once you do both sides the equal amount of times, you can stand up, take a little breather and finish.
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