Difficulty level: Novice
Target Muscle: Quadriceps
Equipment: Kettlebell
Instructions for proper form
1. Stand tall with your feet shoulder-width apart, holding a kettlebell in each hand at your sides (suitcase position). 2. Engage your core and keep your spine neutral. 3. Step back with your right leg and lower your body into a curtsy, bending your left knee to form a right angle while keeping your right leg straight behind you. 4. Push through your left heel to return to the starting position, bringing your right leg back up. 5. Repeat on the other side, stepping back with your left leg into a curtsy lunge. 6. Continue alternating legs for the specified number of reps or duration.
Common mistakes to avoid
1. Allowing your knees to cave inward during the lunge. 2. Leaning too far forward or arching your back instead of maintaining a neutral spine. 3. Not fully engaging your core or allowing your hips to rotate too much. 4. Not using a full range of motion or skipping depth in the lunge.
Benefits
Specific benefits of the exercise
This exercise targets the quadriceps and also engages the glutes, hamstrings, and core, enhancing lower body strength and stability. The curtsy lunge variation also helps improve balance and coordination.
Expected results and timeframe
With consistent practice (2-3 times per week), you can expect improved lower body strength, better balance, and increased muscular endurance in about 4-6 weeks..
Who this exercise is best for
This exercise is best for beginners looking to strengthen their lower body, improve balance and coordination, and enhance overall functional movement patterns.
Scientific studies supporting its effectiveness
Research has shown that compound movements like lunges activate multiple muscle groups effectively, resulting in better strength gains. Studies indicate that lower body strengthening exercises improve functional fitness in various populations, making them an essential part of workout routines.
Variations
Beginner modifications
Perform the exercise without weights or use lighter kettlebells. You can also perform static lunges (holding the position) instead of curtsy lunges to ensure stability.
Advanced progressions
Increase the weight of the kettlebells or perform the curtsy lunge in a squat jump as you return to the start position for added intensity.
Integrations
Complementary exercises
Complement this exercise with squats, step-ups, or deadlifts for a well-rounded lower body workout.
Super set recommendations
Super set with kettlebell swings or goblet squats to target both lower body and core strength effectively.
Sample workout routines
Warm-up: 5-10 minutes of dynamic stretches; Circuit: 3 rounds of 10-12 Double Kettlebell Suitcase Alternating Curtsy Lunges, 10-12 Goblet Squats, and 10 Kettlebell Swings with 1-2 minutes rest between rounds.
Exercise combinations
Combine with exercises like kettlebell Romanian deadlifts and lateral lunges for a comprehensive lower body workout.
Best time to do this exercise in your workout
This exercise is best performed in the lower body section of your workout, ideally after a dynamic warm-up and before any high-intensity exercises.