{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Curtsy Squat",
      "kind": "common"
    },
    {
      "text": "Dragon Squat",
      "kind": "common"
    },
    {
      "text": "Dragon Lunge",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "adductor-magnus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "adduction",
          "abduction"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "strength"
    ],
    "movement_patterns": [
      "lunge"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "dumbbell",
      "kettlebell"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1201"
  },
  "id": "oec:curtsy-lunge",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and your hands clasped in front of your chest or on your hips.",
      "Brace your core and keep your chest lifted with your pelvis facing squarely forward."
    ],
    "steps": [
      "Shift your weight onto your front foot and step your opposite foot backward and diagonally across behind you.",
      "Lower your hips by bending both knees until your front thigh is roughly parallel to the floor and the back knee hovers just above the ground.",
      "Drive through the heel and midfoot of your front leg to push back up to the starting position.",
      "Repeat the movement on the opposite side or continue alternating."
    ],
    "breathing": "Inhale as you step back and descend into the lunge; exhale as you press through the front foot to return to standing.",
    "cues": [
      "Keep hips square",
      "Front knee tracks over toes",
      "Drive through the front heel"
    ],
    "common_faults": [
      {
        "fault": "Rotating the hips and torso excessively toward the stepping leg.",
        "correction": "Keep your headlights (pelvis and shoulders) pointing straight ahead throughout the movement."
      },
      {
        "fault": "Stepping too far across, causing the front knee to cave inward.",
        "correction": "Cross behind moderately so the front knee stays aligned directly over the second toe."
      }
    ],
    "safety": {
      "precautions": [
        "Individuals with knee sensitivity should limit the depth and crossing angle to ensure comfortable joint alignment."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Curtsy Lunge",
  "previous_ids": [
    "oec:dragon-squat"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Dragon squat",
        "url": "https://wger.de/en/exercise/1201/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "cynomops"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:reverse-lunge"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A lunge variation where one leg steps backward and across the midline, challenging the glutes, adductors, and quadriceps through multiplanar hip control."
}