Lunges with a twist: How to do Curtsy Lunges

While lunges of even the basic kind is extremely effective, curtsy lunges takes the same movement but with a twist to train the legs from different angles. Other than improvising the body posture this movement benefits in:

• Targetting the inner thighs
• Engaging the calves and back muscles
• Engages the glutes
• Helps in weight loss
• Stabilises the ankles
• Lower risk of injuries
• Less painful for the knees
• Full body strength
• Improves overall health
• Improves the body's balance and stability
  
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You can perform this exercise without any equipment, but adding a dumbbell or kettlebell in the hands can make it an even more intense workout.

Equipment required

None

Muscle worked

• Glutes (buttocks)
• Hamstrings (back thigh)
• Quadriceps (front thigh)
• Lower back
• Calves

Intensity

Low (beginner)

Sets and reps

3 sets of 15-20 reps each

Technique

• Stand straight with your feet shoulder-width apart.
• Put your arms on your waist and move your right leg diagonally behind towards your left side.
• Bend your knees until your thighs become parallel to the ground.
• Push your right foot and return to the starting position. Repeat this on the other side. This is one rep.

Never start your workout without warming-up your body with few mobility exercises such as jumping jacks, high knees or a five-minute treadmill run. This will activate your muscles and joints to prevent workout injuries.

Leg workouts tend to be more difficult for most people, which leads to poor form and execution. The curtsy lunge can be a difficult movement to master at first, but the move allows you to stabilise your body and become better at it with time.

Keep your upper body straight throughout the movement, and not look down or behind to check the posture. Take someone’s help to guide you or perform the exercise in front of a mirror.

While all forms of lunges have their respective benefits, there are a series of leg exercises that can help you achieve a stronger lower section of the body, and include:

• Walking lunges
• Squats
• Hamstring curls
• Step-ups
• Single-leg deadlift
• Glute bridge

Curtsy lunges take the standard lunges and give it an old-school twist to it. It is an excellent exercise to promote hip flexibility and stabilises the lower half of the body with its crisscross movement.

If you are new to exercising in general or this movement in particular, it is always a good idea to seek the help of a fitness trainer available in a gym or fitness centre.