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Thislunge variationengages your muscles differently, placing more emphasis on your inner thighs and glutes.
Lets jump into the benefits, form tips, and variations of the curtsy lunge to challenge yourself.
What is a curtsy lunge and how does it differ from other lunge variations?
a San Francisco–based certified personal trainer, nutrition coach, and founder ofJonathan Jordan Fitness
You are probably familiar with the standard lunge and some common variations, like thereverse lungeandside lunge.
The curtsy lunge challenges your body a bit differently.
Stepping your foot across midline challenges your balance.
Im a big fan of planes of motion training, Jordan says.
The curtsy lunge adds a new component by working your body in the transverse or rotational plane.
This helps develop balance and stability.
Here are five reasons to start curtsy lunging.
Strengthening exercises like curtsy lunges are an important part of staying healthy.
Your glutes are made up of three muscles: the gluteus maximus, gluteus medius, and gluteus minimus.
a San Francisco–based certified personal trainer, nutrition coach, and founder ofJonathan Jordan Fitness
They improve muscular imbalances
Curtsy lunges help to improve muscular imbalances in the lower body, Renee says.
Curtsy lunges also strengthen your glutes, which are responsible for providing stability.
Not to mention, they help improve coordination.
This is a big plus for improving performance in sports such as tennis, baseball, or basketball.
They can be done anywhere
The curtsy lunge can be done at home or the gym.
Although you could do this exercise with weights, you could also just use your own body weight.
Curtsy lunges are a fantastic way to build strength, balance, and stability.
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Aim for your front thigh to be parallel to the ground, she says.
Additionally, Jordan advises keeping your motion slow and controlled.
Its important to listen to your body to avoid injuries, according to Jordan.
I always tell clients that if it hurts, stop.
Not keeping your hips forward
Dont let your hips or shoulders rotate, the experts agree.
Keep both body parts straightforward as you step back and lunge.
Youll need a dumbbell for this move.
Jordan says you could do them either as a standalone exercise or as part of a circuit.
End your routine with a cooldown consisting of stretches.
Its also fine to alternate if you prefer more of a coordination challenge.
Remember, keep this exercise in your pain-free range.
FAQ
Which muscles do curtsy lunges work?
Your abdominal muscles are also working to keep your trunk stable during the motion.
Are curtsy lunges better than regular lunges?
All variations of lunges provide great benefits to improving lower-body strength, Renee says.
Are curtsy lunges bad for your knees?
check that you do the move with proper formand stay within your pain-free range.
If it hurts, stop.
And if you arent sure, consult a trainer or physical therapist, Jordan says.
J Am Coll Cardiol.
2024 Feb 27;83(8):783-793. doi: 10.1016/j.jacc.2023.12.019.
PMID: 38383092; PMCID: PMC10984219.
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