Curtsy Lunge

Curtsy Lunge is an effective exercise that primarily targets the glutes, inner thighs, and quadriceps. By stepping backward and across your body in a "curtsy" movement, you strengthen your glutes while also working on your balance. This exercise is ideal for those looking to improve their lower body strength and hip stability. It is also great for toning the legs and enhancing core control.

Proper form and technique

Follow these steps to perform the Curtsy Lunge correctly:

  1. Start standing with your feet hip-width apart and arms in front of you for balance.
  2. Step your right leg behind and across your left leg as if performing a curtsy.
  3. Lower your hips toward the floor until both knees are bent at about 90 degrees, keeping the weight on your front foot.
  4. Push through your front foot to return to the starting position.
  5. Repeat with the other leg.

Focus on keeping your upper body upright and avoid letting the knee of your front leg cave inward. Make sure to keep your core engaged to ensure balance.

Common mistakes

Here are some common mistakes to avoid when performing the Curtsy Lunge:

  • Knee caving in: Ensure that the knee on your front foot does not collapse inward. Keep it stable in line with your toes.
  • Inadequate depth: Many don’t go deep enough into lunges, which reduces glute activation. Ensure that both knees are bent at about 90 degrees at the bottom of the movement.
  • Unstable balance: If you experience balance issues, take shorter steps until you feel more stable.

Variations and modifications

To make Curtsy Lunges more challenging or easier, you can try the following variations:

  • With weights: Hold a barbell or dumbbells to add resistance and make the exercise more challenging.
  • Pulsing Curtsy Lunge: At the bottom of the lunge, you can add small pulsing movements to extend the tension in the muscles.
  • Curtsy Lunge with knee lift: After rising from the lunge, you can add a knee lift to further activate the core and balance.

Reps and sets

Start by performing 3 sets of 10-12 repetitions on each side. As you get stronger, you can increase the number of reps or add weights to make the exercise harder.

Breathing tips

Inhale as you lower into the lunge and exhale as you push back to the starting position. Proper breathing helps you maintain strength and control during the exercise.

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