In the huge world of variants of the squat and lunges we cannot fail to mention the curtsy squat, a sort of lateral lunge that works the lower body and core; it is performed by extending the leg behind you while bending the other (the one who works).
Let's find out together everything there is to know about the curtsy squat!
Index
This type of lunge does work quadriceps, glutes, hamstrings and adductors in the hip; specifically it involves:
- quadriceps: group of four muscles located in the anterior part of the thigh; they include the rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis
- buttocks: Made up of three major muscles, including the gluteus minimus, medius, and maximus
- femoral: trio of muscles in the back of the thigh
- calves: duo of muscles in the lower leg (gastrocnemius and soleus).
Benefits
The benefits of this exercise are many:
- glute strengtheningI buttocks they are the largest muscles in the body; the gluteus maximus supports body weight, stabilizes during many movements, and influences muscles throughout the body. If you want to build force and power while reducing the risk of injury, the cursty squat is the perfect exercise to include in your workout
- adductor involvement: the adductors work during this exercise to keep the legs in the correct position as you lower yourself
- improve balance and movement stability.
Performing curtsy squats
Let's see the various steps to perform a perfect curtsy squat:
- Start standing with feet hip-width apart and hands on hips
- inspire and sustain core and buttocks
- bring the right leg behind the body, to the left, bending both knees at a 90 degree angle, so that you lower yourself into a bow
- during this phase, keep your chest lifted while looking straight in front of you
- push off the left heel to return to the starting position
- now that the first rep is done, repeat with the other leg and alternate between them to finish the set.
Curtsy squats: common mistakes
Let's see the most common errors during the execution of the curtsy squat:
- do not keep the weight on the heels: keeping your body weight on your heels is one of the key elements to maintaining proper form during all variations of squats and lunges; If you find yourself unable to keep your balance and feel like you are losing control, try keeping one foot flat on the ground instead of both feet raised to reduce instability
- give yourself the impetus from below to go up: leveraging momentum means working less; avoiding momentum means greater effort and therefore greater stimulus and greater muscle activation. It's good to pause at both ends of the movement (upper and lower position) for a fraction of a second before slowly moving up or down for another rep.
And you, have you ever performed the curtsy squat in your leg workout? Let us know in the comments and remember to follow us on our telegram channel
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