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Exercise Description |
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Main Target Muscles |
Glutes |
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Secondary Target Muscles |
Abductors, Hamstrings, Hip Flexors, Quads |
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Workout Type |
Warm up |
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Gym Gear |
- |
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Fitness Level |
Beginner |
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Compound/Isolated |
Compound |
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Power Move |
Dynamic Stretching |
Target Muscles: Glutes
Curtsy Lunge Overview
The main muscles worked with a curtsy lunge are the glutes (buttocks), quads (thighs), and hamstrings (back of the legs). However, because you’re also squatting down low and balancing on one leg, your core muscles (abs and lower back) have to work hard to stabilize your body too.
How to Do It
- Stand with your feet shoulder-width apart while your arms in front of your chest.
- Shift your weight onto your right foot and step back with your left foot.
- Bend the left leg at the knee and lower it close to the floor without touching it.
- Ensure that your chest stays straight and proud as you lower your knee behind the front leg, keeping your hands in curtsying fashion.
- Start to straighten up with your right leg, returning your left foot to the starting position.
- Repeat the desired number of reps.
Tips on Curtsy Lunges
- Keeping your torso straight is the right tip here.
- Foot placement will determine your stability.
- Agility is not the goal: try to main a stable posture.
