Curtsy squat to side lunge (resisted) Muscle group activation 🟡 There are too many muscle contributors involved in this movement to list them all. The exercise primarily targets the knee and hip extensors and flexors. There is strong focus on the hip abductors of the curtsy leg. The lunging element involves a significant contribution of the leg abductors and adductor muscles. Stabilising an external load while performing this exercise requires deep core and lumbar muscle activation and strength. Execution 🟡 Take a big step out to one side while keeping the other leg straight. Push your hips back and bend the knee of your stepping leg as you lower into a squat position while keeping the opposite leg extended. Cross the back leg behind the stationary leg, while lowering your knee towards the floor with good control, balancing on the ball of your foot before driving up into the side lunge. Apply appropriate resistance at chest height in a bent arm position. Progression or new exercise 🟡 This new progressive exercise, which combines the alternate side lunge and spilt squat lunge, requires a high level of coordinated athletic functionality, i.e. strength, mobility and stability, in order to be performed with good technique. The exercise involves core work, with the resistance to be held at bent arm’s length. It targets the medial gluteal muscle that plays a key role in changes of direction.
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