Bodyweight Curtsy Lunge

Instructions for proper form

Begin standing with your feet hip-width apart. Engage your core and keep your chest up. Step one leg back diagonally across your body while bending both knees to lower into a lunge. Your front knee should be aligned over your ankle, and your back knee should hover just above the ground. Push through your front heel to return to the starting position. Alternate legs with each repetition. Maintain an upright posture throughout the movement.

Common mistakes to avoid

Avoid leaning forward or arching your back. Ensure that your front knee does not extend past your toes. Do not let your back knee touch the ground forcefully. Stepping too wide can lead to uneven weight distribution and loss of balance.

Benefits

Specific benefits of the exercise

Strengthens the quadriceps, increases lower body stability, and improves balance and coordination.

Expected results and timeframe

With consistent practice, expect to see improved strength and endurance in your legs within 4-6 weeks. Enhanced balance and coordination may also develop over time..

Who this exercise is best for

This exercise is ideal for beginners looking to enhance their lower body strength, individuals recovering from knee injuries, and those who prefer low-impact workouts.

Scientific studies supporting its effectiveness

Research has shown that compound lower body exercises like lunges, including variations such as the curtsy lunge, effectively increase strength in major lower body muscles. Studies indicate a significant correlation between bodyweight exercises and functional fitness improvements.

Variations

Beginner modifications

For beginners, perform the curtsy lunge with a chair or wall for support, or reduce the depth of the lunge. You can also step out to the side instead of back to simplify the motion.

Advanced progressions

To increase difficulty, try adding a pulsing motion at the bottom of the lunge or perform the exercise with a squat jump upon returning to the starting position for explosive movement.

Integrations

Complementary exercises

Complement this exercise with glute bridges, step-ups, and calf raises to enhance overall leg strength and stability.

Super set recommendations

Super set the curtsy lunge with bodyweight squats or a standing leg abduction to further target the lower body muscles.

Sample workout routines

Include 3 sets of 10-15 reps of curtsy lunges in a lower-body workout combined with squats, deadlifts, and calf raises for a comprehensive leg routine.

Exercise combinations

Combine with standing leg curls or side lunges for a full workout targeting quadriceps, hamstrings, and glutes.

Best time to do this exercise in your workout

The curtsy lunge can be performed in the beginning of a lower-body workout to activate muscles or towards the end as a finishing move to fatigue the muscle group.