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Emphasize Your Hips And Glutes With Curtsy Lunges
Curtsy lunge is an effective exercise for glutes. Thanks to the cross stance of the legs, the gluteus muscle gets excellent stretch in the lower phase of the movement. Exercise forms rounded buttocks by lifting and separating them from the hamstrings. Using dumbbells or a barbell creates additional stress on the target muscles.
What is the effect of the Curtsy lunges?
Curtsy lunges are most useful for girls. Because every girl strives to work out her buttocks as much as possible. Athletes, competing in bikini fitness competitions, add curtsy lunges to their training program. Because the exercise shapes the lower body to perfect proportions.
Curtsy lunges with a barbell
You must have good flexibility in your joints to do the exercise. The lunges have an unusual amplitude, which works best for target muscles. However, during movement, the knees and ankles take additional stress. That’s why athletes use smaller weights compared to classic lunges.
How do muscles work during exercise?
The gluteus maximus and quadriceps muscles get the main load
Hip biceps, semitendinosus, and semimembranosus muscles are included additionally
Abs and back stabilize the body position
You can additionally load the middle gluteal muscles by abducting the leg to the side. Below we’ll talk about this variation of the exercise.
Remember, any problems with knee joints or spine are contraindications to Curtsy lunges.
Exercise technique
Let’s take a closer look at Curtsy lunges.
So, stand up straight. Place your feet slightly wider than your shoulders and spread your toes. The knees should be directed in the same direction as the toes. A big mistake is rolling your knees while squatting. If the foot is directed outward, then the knee is turned outward, and so on.
Next, you can repeat the squat without changing the cross-legged position. Or return to the starting position (legs are wider than shoulders) and repeat the movement. The second option makes the exercise more dynamic. Athletes recommend it for fat-burning workouts.
https://www.youtube.com/watch?v=wzHjHs6jlIA
Do 3-4 sets of 15-20 reps for each leg. You can change the load depending on your training goals.
Variations and tips
Curtsy lunges are a simple exercise. However, there are several ways to diversify them. It’ll give you the best results.
When dynamically performing Curtsy lunges (the supporting leg returns to its starting position after each squat), try to do a swing to the side with that leg. Thus, you’ll give additional stress to the gluteus medius muscle. It will make your glute workout more effective
Place your working leg on a small step. It can be a step platform or something else. Take your supporting leg back according to the exercise technique. So you’ll stretch your glutes as much as possible. It’ll have a positive effect on the results
Change the load, alternately stepping back with the right and the left leg
It’s worth noting that exercise technique is more important than weights. Therefore, train yourself to do the exercise properly without extra weight. Bring technique to automatism. Only then, take dumbbells or a barbell.
https://www.youtube.com/watch?v=cVYnf2CFO9M
Curtsy lunges in combination with other exercises for the legs and buttocks (barbell squats, Glute Bridge, etc.) will make your figure harmonious and toned. In addition, you get strong and elastic muscles. The main thing is to train with pleasure. Then the results will delight you.
