A curtsy lunge is a variation of the lunge where you step back into a curtsy and dip low. According to Healthline, these exercises target the gluteus maximus, gluteus medius, and inner thighs. They are also believed to aid in balance. Despite these potential benefits, curtsy lunges come with a risk of injury not present in other lunges, making them unsuitable for everyone.
Certified personal trainer Mathew Forzaglia expresses to Livestrong that curtsy lunges are problematic. He states, “I hate curtsy lunges with a fiery passion.” He explains that the knee is twisted during the exercise, and improper form can lead to knee and ankle injuries. Performing these lunges correctly demands excellent knee stability and ankle mobility, which many people lack. Additionally, if done too quickly, the momentum reduces their effectiveness. Fortunately, Forzaglia suggests an alternative.
Swap lateral lunges for curtsy lunges
To avoid the risk of knee or ankle injuries, Forzaglia advises performing lateral lunges, also known as side lunges. These exercises work the same muscles as curtsy lunges and can enhance mobility, according to Women’s Health. Research supports this, as a 2018 study in PLOS One found six weeks of lateral lunges increased muscle power and mass in team sport athletes.
When doing this exercise, there are some best practices to follow. Ensure your feet align with your hips and your toes face forward. As you step to the side, lower your body until your hip is level with your knee. Avoid arching your back while bending forward slightly. Press down through the heel to return to the starting position. You can continue on the same side or alternate sides with each repetition. For added challenge, incorporate dumbbells as you gain strength (via Women’s Health).
