Curtsy Lunges, 커트시 런지

Curtsy Lunges

 

• Stand with your feet hip-width apart and your shoulders relaxed.
• Start by standing up straight, shoulders back, chest up, core tight, and with your feet hip-width apart.
• You can place your arms by your sides or in front of you. If you want to increase the resistance, grab a pair of dumbbells, a barbell, or a kettlebell. Always start with a light weight or no weight at all until you are comfortable with the movement.
• As you exhale, take a step back and diagonally across behind your front leg, similar to the motion of a curtsy. Your back foot should end up behind and to the side of your front foot.
• Lower your body down by bending both knees. Aim to bring your back knee close to the ground without touching it.
• Keep your front knee directly above your ankle.
• Maintain your back straight, chest up, shoulders back, and engage your core for stability throughout the movement.
• As you inhale, press through your front heel to return to the starting position. Bring your back foot to meet your front foot.
• You can repeat the movement on that leg for the desired number of reps or perform the same movement on the other leg and alternate sides.

Mistakes Associated with Curtsy Lunges

After learning how to perform curtsy lunges correctly, you can take into account some of the common mistakes that people may make during this exercise:

• Poor Alignment: One common mistake is poor alignment of the knees and feet, as this can put unnecessary stress on the knee joint. Don’t allow your front knee to collapse inward. Make sure that your knees are tracking in line with your toes without going past your toes, that your front knee is directly above your ankle, and that your back knee is pointing toward the ground.
• Stepping Too Far: Some individuals may overreach or step too far back during the curtsy lunge, leading to instability and a compromised form. Instead, focus on taking a controlled step back and maintaining a stable stance throughout the movement.
• Forward Leaning: Leaning too far forward during the lunge can shift the emphasis away from the targeted muscles and place strain on the lower back. Keep your torso upright, engage your core, and focus on a controlled descent and ascent.
• Incorrect Foot Placement: Ensure that your feet are positioned at an appropriate width. Your feet should be hip-width apart, and your toes should be pointing forward. Avoid allowing your feet to turn outward or inward excessively.
• Not Engaggin Your Core: Neglecting to engage your core can lead to instability during the curtsy lunge. Keep your core muscles activated to stabilize your spine and maintain proper posture throughout the movement.
• Rushing the Movement: Performing curtsy lunges too quickly can compromise form and balance, and increase the risk of injury. Take your time and focus on controlled, deliberate movements, paying attention to your body positioning and muscle engagement.
• Improper Range of Motion: Failing to achieve an adequate range of motion can limit the effectiveness of the exercise. Having a short range of motion doesn’t allow you to step back far enough to feel a stretch in your hip and glute muscles. Having an extra long range of motion may not allow you to get back up from the lunge or may throw you off balance.