Curtsy Lunge

Setup

1. 01Stand tall with feet hip width apart and hands at the chest or hips.
2. 02Shift your weight onto the working leg.
3. 03Keep the chest up and the hips facing forward.

Execution

1. 01Step the free leg back and diagonally behind the stance leg, as if curtsying.
2. 02Bend both knees to lower until the front thigh nears parallel.
3. 03Keep the front knee tracking over the toes while the hips stay square.
4. 04Push through the front foot to return to standing and repeat or alternate sides.

Checkpoints

• -Hips and shoulders stay facing forward, not twisting with the step.
• -The front knee tracks over the toes without caving inward.
• -The torso stays tall rather than tipping sideways.
• -Most of the load stays on the front leg.

Common mistakes

• -Crossing the back leg so far that the hips rotate.
• -Letting the front knee collapse inward.
• -Taking a shallow step and cutting depth.
• -Pushing off the back toes instead of driving through the front foot.