Curtsey Lunges – How and why?

April 9, 2019

We use the curtsey lunge in both our live classes and our online programs. It is a great move with a whole host of benefits to enjoy but they take some practice and a little attention to detail to get them spot on!

Lunges are basic exercises if you want to work out your glutes and legs. Curtsy lunges target your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilize hips to help improve your posture. Your glute medius is one of your glute muscles that helps pull your legs away from the midline of your body—and also strengthens your abductors and adductors. Your glutes need to work alongside your core and pelvic floor muscles to help restore the postnatal body to full function and mobility.  All of this combined with the endurance benefits of working a high rep range make this a must master move for CARiFiT.

As a new mum your posture comes under huge pressure and day to day activities like holding your baby on one hip or carrying a car seat of center in one hand add new and challenging problems to the body. So an exercise that helps improve hip stability and glute strength is an absolute no brainer.

Get it right!

Without doubt the most common mistake is a loss of control of the front knee as illustrated below.

This loss of tracking no only means the target muscles aren’t properly used but can also lead to easily avoidable knee pain and ITB discomfort. The front knee should remain tracking in line with the ankle and should not fall outside that line.

The curtsey lunge should be performed with upright posture, a braced truck, engaged core and pelvic floor and proper controlled tracking of your front knee. Start off with a range of movement that you can control and progress from there. It is also a great move to practice into a mirror so that you can really watch that front knee!

If you are ready to master this move in realtime with expert coaching then click below to join CARiFiT Online.

 

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