Curtsey Lunges
Curtsey lunges are a variation of the classic lunge, where the back leg is crossed behind the body. This movement particularly targets the outer thighs and glutes, especially the side glute muscles. The crossing motion also promotes knee joint stability and improves coordination. Compared to the normal lunge, curtsey lunges work the side muscle groups more intensively, making them an effective exercise for balanced leg training.
Curtsey Lunges - the correct execution
- Start in a hip-width stance
- Place one foot back and cross the front leg behind
- Bring the back knee to the floor
- The front foot is evenly loaded
- Keep the torso upright
- Extend the front leg and come back to the starting position
- Change the leg after each repetition
- Each leg counts as one repetition
The exercise Curtsey Lunges is intended to be used as a hypertrophy exercise.
Which muscles are trained by Curtsey Lunges?
Primary trained muscles for Curtsey Lunges
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
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Similar exercises to Curtsey Lunges
Lunges
Barbell lunges, also known as barbell lunges, are an effective lower body exercise that provides an ideal way to improve strength and stability. This exercise is suitable for both beginners and advanced practitioners. If you're looking for an exercise that also enhances explosiveness and coordination, jumping lunges are a great alternative.
Jumping Lunges
Jumping lunges are a dynamic variation of the classic lunge, in which a jump is performed between switching legs. Similar to jump squats, this exercise trains the entire leg and glute muscles while simultaneously promoting coordination and balance. The inclusion of jumps also increases the heart rate and strengthens the cardiovascular system. Jumping lunges are particularly well-suited for HIIT workouts or as an addition to strength training sessions.
Barbell Back Squats
Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise.
Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.
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