The article is a complete guide on how to work out Curtsy Lunges, although we know that there are other kinds of leg exercises like squats, deadlifts, and many more. These are the king of exercise. Yet, the curtsy lunge has a more recruit provision great impact on your health and productivity.
To know about this, first, we should know what lunge is: it’s a forward thrust of the body by outstretching the arm like seizing something.
What is a curtsy lunges?
It’s a lower-body exercise that is effective with a strengthened movement. Its targets are the inner thighs, glutes, calves, and hamstring, opposite of the traditional lunge. This lunge engaged the glutes to give them a better shape and strength to some extent. Calves receive high pressure during this workout. This lunge activates and shapes the inner thigh and glutes. On top of that, you can do it anywhere at home or in the gym where you feel comfortable. This glutes workout strengthens the lower part of your body. During crossing legs, there is pressure on stationary legs and the middle of the glutes. Furthermore, thighs are brought together during hip abductors. These all are the muscles engaged.
How to Do it in the Right Way
Curtsy is a versatile and effective workout style targeting the backside ad lower part of your body. To perform this lower body is held in the curtsy position to strengthen the glute. Start with being in the standing position, then follow the four steps given below:
Step 1: First, stand and keep your feet apart the same as the hip distance and set your arms down.
Step 2: Then, put your whole weight on your right foot by keeping your left foot behind. Keep your hands in a clap position at your heart. Make sure your chest stays up-front.
Step 3: Lunge down, hover your knee and try to keep your right leg parallel to the ground.
Step 4: After step 3, go back to the standing position. Then take a turn on the left foot. It’s like push-ups on your heels. Repeat these steps by switching your feet.
Sets and Reps
Here I am not wrong to say this is an advanced technique of regular lunge. First, you have to be an expert in a regular lunge, then comfortably can advance by adding curtsy and side lunge. Starting it with 15- 30 seconds with 10-15 each side repetition.
For more fun, you can observe the calories burned by noting them down after the gap of two days after a workout.
Benefits of this workout
Curtsy Lunges exercise facilitates and gives shape to the inner and outer thighs. In addition, gives relaxation to legs and glutes. Adding these lateral actions to your leg workout routine is the goal to get exceptional muscle, which helps to enhance and stable your core strength.
Strengthening muscles and the lower part of the body this crossed-leg workout is a smart mix-up of the lower body part making your legs and glutes stronger. This lunge strength movement and stimulation of lower joints along with the body core. Also helps in improving the lifting exercise.
- Sculpted glutes
The targeted glutes are the minimus and inner thighs specifically, giving a better shape to the buttocks. Adding this lunge to the leg day routine gives you stronger and fuller glutes, making you able to do heavy weight lifting easily.
- Body Optimization
Strength and resistance movement is a curtsy lunge. During exercise, the thermic effect burns calories. When it comes to thermogenesis, the best training is resistance training. Let’s get a little bit dig into it; EPOC is the excess post-exercise oxygen consumption which is known as the after-burn effect. The major calorie expenditure increases the thermic effect of the body. Burning calories increases metabolism. The curtsy lunge gives you strengthened muscle mass, and during the resistance movement, more calories burn to boost the metabolism of body. This heating effect after burning calories helps to repair muscle tissue.
Curtsy lunge alternatives
You can do this workout with the addition of different moves and weight following:
Lunge with kick switches up.
In this lunge, when your foot turns back about to the starting position, do it with a kick out to the side. Then back to the curtsy position.
Lunge with dumbbell
When you are used to it, start doing the curtsy exercise by adding weight, like holding bumbles during the lunge. It’s the advanced curtsy workout.
Lunge with double-crosses
To perform this, hold some weight on the right side of your shoulder, incorporate both hands, step your right foot back, bring weight to the left thigh, and extend your arms. Return to start and repeat.
Common mistakes doing this workout
It’s a beginner-friendly exercise; however, some mistakes can happen during the lunge. Let’s take note of them.
Not allowing the chest to fall forward.
Glute activation is an important main aspect of this lunge that could be lost if you do not allow the upper body to upright. During this movement, keep your chest upright and gaze ahead.
Not lowering down enough
Before going back to starting position after the curtsy rep, makes sure your thigh is lower enough, so it is parallel to the ground. If you complete with a partial rep, it’s unable to enjoy the full benefits of the lunge.
Not keeping hips square.
Not keeping your hip in a square shape can cause loss of activation of the glute and hips. It’s important to keep your hip square with the rest of your body in a curtsy position.
Curtsy Lunge: Takeaway
Curtsy Lunges is a proper exercise you can add in a leg day training. Its basic targets are the glutes and inner thigh muscles, which help to make your lower body part strong and strengthen, plus more muscle mass, furthermore build a good shape.
However, lunge can assist you in increasing power and performance and increases stamina for heavy weights and volume lifting. This workout does not fail to strengthen legs, hips, and, most importantly, glutes. A person who performs it with proper steps never fails to reap its advantages whether you are a beginner or an expert in this lunge.
