Curtsy Lung
Curtsy Lunge is a super effective leg exercise that targets the gluteal muscles , quadriceps and inner thighs . In addition, it helps to improve balance and stability , which is important for strengthening the core muscles and improving functional strength in the lower body.
Correct technique and execution
Follow these steps to perform the Curtsy Lunge with proper technique:
- Start in a standing position with your feet hip-width apart.
- Take a big step backwards and diagonally with one leg, crossing it behind the other.
- Lower your hips until the knee of the back leg is close to the floor, while the front leg forms a 90-degree angle.
- Push through the heel of the front leg to rise back up to the starting position.
- Repeat on the opposite side for a full repetition.
Common mistakes to avoid
Avoid these common mistakes to ensure proper form:
- Knees collapse inward: Make sure the front knee is pointing straight ahead, not inward.
- Step back too short: Make sure you take a big enough step to activate the glutes and quadriceps effectively.
- Lack of balance: If you feel unsteady, try a smaller movement first or use a chair for support.
Modifications and variations
- For beginners: Perform a smaller movement with limited depth to build strength and balance.
- For the more advanced: Add dumbbells or a kettlebell to increase the resistance.
- Pulse variation: At the bottom of each repetition, add small pulses for extra activation of the muscles.
Sets and repetitions
For best results, try to perform 3 sets of 12-15 repetitions on each side. If you want to focus on endurance, you can increase to 20 repetitions per side.
Breathing technique
Correct breathing technique can help you maintain good control. Breathe in as you lower your body, and breathe out as you push yourself back up to the starting position.