Alternating Curtsy Lunge with High Knee
This dynamic movement targets the quadriceps and glutes while challenging balance and hip mobility. It builds unilateral leg strength and core stability through a multi-planar range of motion.
HOW TO DO IT
- Stand tall with feet hip-width apart and hands at your sides.
- Step your right foot diagonally behind your left leg into a curtsy.
- Lower your hips until both knees bend to roughly 90 degrees.
- Push off the back foot to return to the starting position.
- Drive your right knee up toward chest height immediately.
- Repeat the sequence on the opposite side without pausing.
COMMON MISTAKES
- Letting the front knee collapse inward during the descent.
- Touching the back foot down too heavily instead of hovering.
- Leaning the torso forward excessively while driving the knee up.
TIPS
- Keep your front heel grounded throughout the entire lunge.
- Engage your core to prevent torso rotation during the step-back.
- Explode upward from the lunge to generate momentum for the knee drive.
VARIATIONS
- Reverse Lunge
- Lateral Lunge
- Curtsy Lunge to Side Kick
- Walking Lunge
DETAILS
- Muscles
- Quadriceps
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
VARIANT
Angle: highLaterality: alternating
SIMILAR EXERCISES
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