WEIGHTED BAR
MANUAL & EXERCISE GUIDE
The curtsy lunge is like the standard lunge, but it targets the abductors
more – the muscles that run along the outside of your hips and thighs.
You do need to be especially cautious about form, as the position is
slightly awkward, so perform the move while looking into a mirror the
first few times you do it. Do two sets of
10 to 12 repetitions.
Place the bar behind
your neck, resting across
your shoulders
Stand with your feet
shoulder-width apart,
knees slightly bent, toes
angled slightly outward.
Step your left foot
backward, crossing it
behind your right leg,
planting the ball of your
left foot about two feet
behind and slightly to
the right of your right
foot, as though you were
about to curtsy.
Make sure your knees are in line
with your toes, and bend both knees,
lowering your left knee toward the
floor. Your knees should track with your
toes (remain in line with) throughout
the movement, and your right foot
should remain firmly planted.
CURTSY LUNGE
Keep your torso upright and
forward-facing throughout the
lunge.
When your left knee almost touches
the ground, reverse the movement
and return to standing, pressing
through the ball of your left foot
to step forward into the starting
position. Repeat on the opposite
side. When you’ve performed
one lunge on each side, you’ve
performed a single repetition
.
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