Grace and Power: Coiling Core Traveling Lunges

David Weck


San Diego, California, United States

Strength and Conditioning, Biomechanics


Grace and Power: Coiling Core Traveling Lunges - Fitness, core exercises, core training, lunges, weckmethod, coiling core


Coiling Core Traveling Lunges train you to move like an athlete, with effortless power. It’s all about how you use your lats to coil your core, and break the rules of conventional lunges to move with the grace and power of a big cat. In this version of the exercise, we’re training one side at a time, using an elastic band for resistance.



  1. Align your head over one foot and contract that same side lat to side-bend and counter-rotate your core. The combination of these movements is called coiling.
  2. Keep your lat contracted for the remainder of the exercise, with the intention to bring your shoulder down and back, and same side hip up and forward.
  3. The side that you have coiled will be your front foot. With your weight on the ball of that foot, match the angle of your spine with an aggressive forward angle of your shin, and send the other foot behind you so that you are in a partial lunge.
  4. Don’t worry about keeping your knee behind your toes, because the coiling action of your core and matching spine and shin angles puts no stress (or sensation of work) in your quads or knees.
  5. Press up out of the lunge to a tall standing position on your other leg. Then lunge forward to any depth you want, keeping your lat contracted and core coiled with maximum intent.


The glutes and upper hamstrings power these lunges with ease, and the overall movement feels effortless when you align your head over your foot and engage your lat.


Watch the video below to see exactly how to perform these lunges:



Perform 8-10 lunges across the room on one side, then switch your coiling side and lunging leg to come back for another 8-10 lunges. You can repeat as many times as you like, or make these lunges as dynamic as you want. Try powering up fast from the lunge position, and adding a skipping step with your lunging foot before you get to tall standing on your other leg.

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