Curtsy Lunge

oec:curtsy-lunge

A lunge variation where one leg steps backward and across the midline, challenging the glutes, adductors, and quadriceps through multiplanar hip control.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Curtsy Squat, Dragon Squat, Dragon Lunge

How to do it

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.

Movement

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

Rotating the hips and torso excessively toward the stepping leg.: Keep your headlights (pelvis and shoulders) pointing straight ahead throughout the movement.
Stepping too far across, causing the front knee to cave inward.: Cross behind moderately so the front knee stays aligned directly over the second toe.

Safety

Individuals with knee sensitivity should limit the depth and crossing angle to ensure comfortable joint alignment.

Muscles

Gluteus maximus prime mover
Quadriceps prime mover
Gluteus medius synergist
Adductor magnus synergist
Hamstrings synergist
Soleus stabilizer

Joints

Hip: Flexion, Extension, Adduction, Abduction
Knee: Flexion, Extension
Ankle: Dorsiflexion, Plantarflexion

Details

Movement: Lunge
Modality: Calisthenics, Strength
Mechanics: compound
Force: push
Laterality: alternating
Kinetic chain: closed
Level: beginner
Equipment: None
Record: Repetitions
Load: bodyweight

variation of Reverse Lunge

Sources

wger: Dragon squat, by cynomops (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

curtsy-lunge.json