All the same benefits as a low lunge (the normal lunge movement) with the added twist. 

WHY

Lunges are great at opening the hips and front of your body, strengthening and engaging your core muscles, strengthening your legs overall, and aiding in foot/ankle stability. The added twist helps activate the glutes more than the normal lunge, plus it loosens the lower back. When your hip is tight this rotation will also stretch the outer (lateral) side of your hips more than a straight lunge would do

WHEN

Pre-training and playing

REPS

Based on feel. We suggest 6-8 repetitions on each side.