Contact Us

How To Do An Alternating Curtsy Lunge With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

Loading
<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_ALTERNATING_CURTSY_LUNGE.jpg" } }, "headline":"How To Do An Alternating Curtsy Lunge With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do An Alternating Curtsy Lunge With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_ALTERNATING_CURTSY_LUNGE.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>If you’re looking to bulk up your booty, thicken your thighs, and hone your hamstrings, you can’t get a much better exercise than the lunge. The lunge is a versatile movement with many variations that target different muscles. Here we’re going to teach you an intermediate variation on the lunge. This move targets your inner thighs and gluteus medius—the smaller muscle in your butt that stabilizes your hips to promote good posture. It’s called the alternating curtsy lunge.</p> <p>To perform the alternating curtsy lunge, step your left leg back directly behind your right leg. Next, drop your left knee to the floor close to your right heel. Step up and perform the same move on the opposite side. This move will challenge your balance. It also builds a unique kind of leg strength because you bend from two hinge points—across the hip and through the knee. That’s what makes this exercise different from an ordinary lunge.</p> <p>The alternating curtsy lunge is an intermediate exercise, so there’s no need to worry if you can’t quite do it yet. Start with the bear squat instead. With your hands and toes on the ground, lift your butt towards the ceiling to form an inverted “V” shape with your body. Bend your knees and drop them as close to the ground as you can, then press back up to the starting position. The bear squat strengthens your quads while improving the function of your knees.</p> <p>When you’ve mastered the alternating curtsy lunge and feel ready for something more challenging, try out the dragon twist. The dragon twist builds on the alternating curtsy lunge. Rather than stepping so your legs cross, this time rotate your body and feet until your legs are in the curtsy lunge position. Then drop into the curtsy lunge before rotating to perform the movement on the other side. The dragon twist builds lower body strength while improving both mobility and flexibility.</p> <p>Let’s get started by learning how to perform the perfect alternating curtsy lunge.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand with your feet a little wider than shoulder-width apart.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-LR-1.jpg" class="img-fluid" alt="alt-curtsy-lunge-1"> </picture> <li>Step your left leg back behind your right leg so they are in alignment, almost like you’re standing on a balance beam.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-LR-2.jpg" class="img-fluid" alt="alt-curtsy-lunge-2"> </picture> <li>Drop your left knee down so it hovers right next to the outside of your right heel.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-LR-3.jpg" class="img-fluid" alt="alt-curtsy-lunge-3"> </picture> <li>Press back up to standing then set your left leg back at shoulder-width apart.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-LR-4.jpg" class="img-fluid" alt="alt-curtsy-lunge-4"> </picture> <li>Now repeat the movement with your right leg back. Continue alternating sides until you’ve reached the desired number of repetitions.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>Step your left leg back about a foot and a half behind your right leg and vice versa. You should be in the right position that your back knee drops close to the front heel.</li> <li>Stay as upright as possible while you’re doing this movement. Keep your weight centered over your two legs.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-curtsy-lunge-LR-5.jpg" class="img-fluid" alt="alt-curtsy-lunge-5"> </picture> <li>If your knees are bothering you, take it slow and only bend as far down as you can without discomfort. It’s more likely you may find your back knee hurting. This is because you haven’t built up enough strength in your quads or balance in your hip rotators.</li> <li>Press through your back toe and squeeze your glute as you stand back up. This protects your knees from injury and emphasizes strengthening the quadriceps.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>The alternating curtsy lunge is a challenging exercise that involves a lot of coordination and balance. When you’re first getting started with this move, take it slow and focus on getting your form perfect. Over time you can build up speed, but good form will ensure that you build up your quad muscles. You’ll need a strong foundation to do this, and other exercises, safely and without injury.</p> <p>Again, the alternating curtsy lunge is an intermediate move, so there’s no need to worry if you’re not there yet. You can always try the bear squat first. To build up strength in your quads and glutes so you can perform the alternating curtsy lunge down the line. The bear squat also offers a nice stretch for your back and hamstrings.</p> <p>The alternating curtsy lunge is the perfect move to prepare you for an awesome advanced exercise: the dragon twist. With all the same leg-strengthening benefits of the alternating curtsy lunge, the dragon twist then adds a rotation to the mix. This will improve your hip mobility and posture even more than the other two moves.</p> <p>Now that you know how to perform the perfect alternating curtsy lunge, it’s time to give it a go! Try adding a few sets to your next leg workout. Or even perform a few repetitions when you’ve got a little spare time around the house.</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-dragon-twists/">Dragon Twists</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-bear-squats/">Bear Squats</a>.</p> </section> </article>

Previous Post

Back to Exercise

Next Post