While the curtsy has never been less popular, the curtsy lunge is a move that’s very much coming into fashion and with good reason. Repeat with your other leg. 23 hours ago, by Grayson Gilcrease Start in a front or back lunge and, as you inhale, jump into the air, replacing your leg position so that your front leg is now the back leg, and vice versa. 58 minutes ago, by Alessia Santoro The curtsy lunge targets your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture. They really make you work and elevate your heart rate at the same time. 10 hours ago, by Yerin Kim Make sure your front knee is always straight over your ankle, and focus on the mind-to-muscle connection as your back leg steps into a diagonal. The result? The curtsy lunge is an extremely versatile and effective exercise to add to your lower body routine. Stay on the ball of your back foot and use it to push yourself back into the starting position. Focusing on the outer and inner thighs, as well as your glutes, the side lunge can really work wonders when you include it in your workout. Sure, a curtsy lunge may sound like a weird, medieval, princess-in-training exercise, but it's actually one of the best exercises for toning your inner thighs. Practice doing curtsy lunges and side lunges first. Keep walking through your lunges until you reach your goal count. The curtsy lunge is one of the best lunge variations that activates the glutes, making it a great way to sculpt your butt! To calculate the number of calories burned doing the side lunge to curtsy lunge, enter your weight and the duration of the exercise: This makes it easier to add some weights or resistance bands to spice things up. From Croatia to Spain and now, the US, she calls Seattle her new home where she lives and works with her husband. Exhale and push yourself back to standing, bringing your back foot to meet your front. Professional Quality Kitchen Cooking Non-Stick Bake Trays, 52 Lists for Happiness: Weekly Journaling Inspiration for Positivity, Balance, and Joy, Libbey Acaciawood Footed Round Wood Server Cake Stand with Glass Dome, Spatula Silicone Spatula Set Spatulas Silicone Heat Resistant 600°F Rubber Spatula Seamless One Piece Non-Stick 5-Piece For Cooking Baking Mixing, Presto 03510 Ceramic FlipSide Belgian Waffle Maker,Black, Bean Box - World Coffee Tour - Whole Bean, Bodum 11750-01US Bistro Burr Coffee Grinder, One Size, Black, © 2020 LifeSavvy Media. Start in a standing position with your feet hip-width apart. 17 hours ago, by Karenna Meredith Inhale and step forward with one leg, and then bend it into a lunge. Keep up the tempo, use your breath, and focus on your balance to maintain a proper technique. Walking lunges are perfect if you have enough space to perform them. Exhale and push into your front foot, engaging your entire lower body to lift yourself back up. By signing up, I agree to the Terms & to receive emails from POPSUGAR. The curtsy lunge is an extremely versatile and effective exercise to add to your lower body routine. Despite the intimidating-sounding name, this variation isn’t all that difficult at all. Great, Click the ‘Allow’ Button Above Exhale into a lunge. Extend your legs, and then return to the starting position. These eight lunges are definitely worth implementing in your next leg workout. Start from a standing position with your feet hip-width apart. From the classic lunge to more complex variations, we’ll help you keep it interesting. Start in a standing position with your feet hip-width apart. Bend your knees (like a curtsy) and sit your hips down until your left thigh is almost parallel with the ground. Start in a standing position with your feet hip-width apart. Fitness expert Kristin McGee demonstrates a great, glute-building exercise in this video. Bend both knees and lift the heel of your back leg, keeping both thighs parallel. Exercise Information Alternative Names: Cross lunges, crossover lunges Type: Strength Experience Level: Beginner Equipment: Body only Muscles Targeted: Thighs, hips, butt Mechanics: Compound Average Number of Sets: 3-4 with 12-14 reps each Variations: Kettlebell curtsy lunge Alternative: Please select the topics you're interested in: Would you like to turn on POPSUGAR desktop notifications to get breaking news ASAP? 1 day ago, by Mekishana Pierre Inhale and step forward with the other foot, repeating the same movements. Keep your belly button drawn into your spine and your chest up. 1 day ago. Ready for a challenge? You can also do the front, back, side, and curtsy slider lunges with a slider, so don’t limit yourself to just one variation. Inhale and step to the side with one leg, and then bend it, while keeping the other leg extended. LifeSavvy is where you learn new skills for a better life. Combining the front and back lunge into one exercise is a great way to work your standing leg and challenge your core to improve balance and stability. A back lunge (also called a backward or reverse lunge) follows the same principle as the front version, only instead of stepping forward, you step backward. Introducing a slider into your workout can really burn your inner thighs, as you’ll have to push more than ever to actually move it to your starting position. Also, focus on opening your chest and tightening your core as much as you can. . Adding some variety can prevent you from falling into the trap of skipping a leg day. Repeat with the other leg. Keep your right toe tucked and clasp your hands together at your heart. By signing up, I agree to the Terms & to receive emails from POPSUGAR. Your best bet would be to do a combination of all of them to activate all of your tendons and muscles. Return to the starting position and repeat on the other side. CALORIES BURNED. Slowly return to the standing curtsy position. Karla is a certified yoga teacher, nutritionist, content creator and an overall wellness coach with over 10 years of international experience in teaching, writing, coaching, and helping others transform their lives. Stand with your feet hip-distance apart and let your arms fall at your sides. It really makes you go deep, so you can feel your thighs burn. by Grayson Gilcrease You should really feel this one in your outer hip and thigh muscles. When your balance is strong enough, you can start adding weights or resistance bands to make that core get tighter and tighter. Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Get daily fitness inspiration right in your inbox. Probably the hardest on the list, jumping lunges require a really strong core, impressive balance, and good stamina. Keeping your upper body as straight as possible is key. Inhale and step one leg forward, pressing your entire foot to the ground. It can be really challenging to get your bent thigh parallel, while pushing your hips way back like you’re trying to sit on an imaginary chair. 1 day ago. The curtsy lunge is an amazing exercise that targets your outer hips and thighs like no other. Definitely do this move for a while before you add any extra weight. People usually go for the classic front lunge, as it’s challenging even without any additional weight or equipment. Muscles Used in a Curtsy Lunge … Curtsy Lunge. It adds great variety to your lower body workouts. Without dropping your foot to the floor, immediately step backward into a back lunge. Once again, inhale, jump, replace, exhale. The curtsy lunge is an amazing exercise that targets your outer hips and thighs like no other. Lunge back diagonally with your right foot, crossing it behind your left knee. The movement is a variant of a standard lunge, but you hold your lower body in the position of a curtsy for additional glute strengthening. Make sure your front knee is right over your ankle and not pushing forward (you might need to step forward a bit further). M uscles Worked by the Curtsy Lunge Curtsy Lunge Perk up your flat booty with super-effective curtsy lunges. Begin standing with your feet hip-width apart (or slightly wider), chest up, hands clasped in front of you or on your hips. It can be performed at the gym or in the comfort of your own home. This variation is a bit easier to control and doesn’t challenge your balance as much. But for an even perkier butt, try this minor variation in your lunging routine. 23 hours ago, by Grayson Gilcrease Care Packages Are a Major Holiday Trend According to Etsy, Pumpkin Spice All the Things This Fall with These Cozy Ideas, A Wick Dipper Is the Smokeless Way to Snuff Your Candles, Holiday 2020: 15 Coffee Gifts for the Java Lover in Your Life, Dash Mini Maker: The Mini Waffle Maker Machine for Individual Waffles, Paninis, Hash browns, & other on the go Breakfast, Lunch, or Snacks - Aqua, Stainless Steel Mixing Bowls (Set of 5), Non Slip Colorful Silicone Bottom Nesting Storage Bowls by Regiller, Polished Mirror Finish For Healthy Meal Mixing and Prepping 1.5 - 2 - 2.5 - 3.5 - 7QT, Non-Stick Cookie Sheet Baking Pans - 2-Pc.