1️⃣ Bent Leg Kickback
2️⃣ Straight Leg Kickback
3️⃣ Lunge w/ Kickback Lunge Pulse Curtsy Lunge w/ High Knee
- FUNCTIONAL TRAINING 🔥🔥
⭐️A curtsy squat/ lunge adds pizzazz 😎 to the standard linear forward, or backward, lunge. It’s far more functional for day to day activities, whilst strengthening knees and hips for sports.
⭐️ Apart from these benefits it builds AWESOME BUTTS 🔥 targeting gluteus medius & gluteus Maximus.
Gluteus medius, an important hip stabilizer, which helps pull your legs away from the midline of your body.
.. ⭐️ The curtsy squat/ lunge is so dam AWESOME, as it incorporates new leg muscles into the lunge position, opposed to only targeting gluteus Maximus. Its uniqueness is such, it also targets your adductors & abductors!
.. ⭐️ These important muscles give you stabilization on one leg during the gait cycle. ⭐️ With the use of the #pilatesreformer
using 1 blue spring I’m challenging also balance and thoracic mobility.
Utilizing the pole I’m incorporating #thoracicrotation #lateralflexion
.. ⭐️ No reformer, using a slider or cloth on the floor gives you the same challenge. ..
🎧 Ridiculous remix
Wearing @lornajaneactive #fitandtrimpt #justmove #legsfordays #mickifitlegs
i HATE lunges. everyone has that exercise or two that they loathe, and traditional lunges and i️ are NOT friends.
but lunges really are great for leaning out the lower body, so if you’re a hater like me, i’ll share two little variations i’ve been using that just might turn you on to the lunge 😇
1️⃣ REVERSE LUNGE: way easier to keep balanced! some people like to use a barbell on their shoulders but i personally like to hold weight in my hand...using plates here but dumbbells or kettlebells will do the job as well ✔️
2️⃣ CURTSY LUNGE: i feel these hardcore in my glutes, and especially in my quads when i perform them stationary! implementing these every time i train legs has really started to help develop those muscle lines 🙌🏻 .
these are great as a superset, or you can pair them with other leg exercises on their own. happy friday fam!
Heads up RUNNERS🏃♀️, this one’s for you! Here’s a great mini circuit to target glutes, quads and hams.
✅ Curtsy lunge step up. Just the best for firing up those glutes 🍑, as well as both stretching and strengthening the hip flexors, AND a lovely contralateral movement for those oblique muscle chains and core. What’s not to like!? To begin with, give yourself a small step to learn the movement patterns.
✅ Banded OMGs (oh my glutes!) and step outs. Go light bands and then increase the resistance.
✅ Standing knee extensions. Had to figure this one out in a gym with no knee extension machine and now I think I prefer it! Great for balance, core activation and quad strength. Was never good at just sitting on my arse anyway 😁. You can do this with a resistance band too.
✅ Hammie sliders. Start with just sliding one leg, then progress to 2. If you don’t have sliders, use a Tesco bag and feel good about a little recycling.
Aim for the classic 3 reps of 10. This is all doable from home just with a little help from a step, a band and an old bag 😉.
Feel the burn and enjoy 😊
#runners #run #running #strengthtrainingforrunners #runnersworkout #strongrunner #circuits #strengthtraining #curtsylunges #omgs #stepouts #kneeextension #sliders #hipflexors #glutes #quads #hamstrings #rehab #runnersknee #runnersrehab
My curtsy lunge, respecting @teamfflex
and the #teamfflexchallenge
My first week on challenge.
The Physique gets HIIT BIG time, from booty, back, abs, legs, shoulders, arms AND the all-in-one Shred circuit.
Some of my thoughts during the 1st week:
· Only one verb, that might describe my subconscious to some extent, the original English obscene word from 1475 ….. F*&% - and in the same breath I ask “Please pardon my French”
· It was truly tough and I had to dig deep but nothing less to expect from something you want!
Personally, I am absolutely delighted to be ‘back’ on track….. it is empowering…… if feels fantastic to be positive, mentally and physically…
It does wonders for me now that the - whole new “old’ me – is back. · Being in control of yourself is good! Arrivederci to feeling bluh!
I finished the week on a high, although having the ‘drop suspension’ feeling but I am loving it!
Definitely NOT, and I quote what Ryan said: for those who are not committed and not ready to bust their ass!
Really, really, REALLY did not feel like getting up today to #workout
but I powered through those negative feelings and did it anyway. And I'm glad I did!!
This curtsy move is probably one of my least favorite of the whole series, and I'm not quite sure why. Maybe it's because I feel like I have to have poise for it and I'm not much of a fancy poise-type person haha 🙃😝
#workout #exercise #legday #legsday #lowerbody #21dayfix #curtsylunges #butimnotalady
I honestly couldn't ask for a better last preceptor #curtsylunges
This is one of my preferred leg workouts.
As a runner, it’s common to think that running will keep you fit... and it is a part of the puzzle to a healthy lifestyle for some people, but without strength training, even a great runner can get injured. .
And even though running is, literally, one foot in front of the other, it is good to train in multiple planes of movement, and with different movement patterns to challenge all the muscles in the butt and legs. .
This isn’t just an exercise for runners though! Anyone can incorporate this into their program and get results with it!
Biggest note- when transitioning from the squat to the curtsy lunge, take a bigger step than you think you should behind yourself so that when you bend your legs, your knees aren’t too close together.
Keep your chest up and keep your body weight in the mid foot back to the heel of your foot. Push your feet down into the ground to start the up phase of the squat and squeeze the glute!
Work that 🍑
#fitlegs #personaltrainer #fitlife #legday #legworkout #squats #curtsylunges #workhard #balance #underarmour #underarmourwomen #running #runner #golf #golflife #transformationtuesday #trysomethingnew #pushyourself #workout #workouttime
back into my routine. I don't have all the equipment (yet) to do all the cool workouts but I'll do what I can for now and mix it up with @kayla_itsines
Yuck! Have been having skin issues for the first time in my life since December 17..so trying this green boost and cleansing thing. 🌱🌿🍀🍃🐍 Wish me luck that it's not hormonal!
Here is my equipment wishlist, just putting it out there knowing the Universe will deliver:
-Trx like bands - rowing machine - pull up bar
- lighter medicine ball than I have - Plyo box + Did my #ntc #bodyweight #benchmark check✔️ + Did my #tiuteam #tiudailymoves ✔️ those #curtsylunges and my knees are not best friends 😖
Monday just needs a little pixie 🧚♀️ dust and hustle...I know you can scrape up both this morning! Do it!
Then take a little curtsy in appreciation and fire up those shoulders for a some 🔥!
- medium weights, pull abs in tight from all sides!
- curtsy lunge right, forward raise
- curtsy lunge left, side lateral raise
- 40 total...make each one count! •
💪 #curtsylunges #shoulderpower #pixiedust
BOOTY WORKOUT 🍑 TAG your friends! Wearing @gymshark
flex leggings. ———————————————————-
I usually do this in the middle of my leg workout because if I do at the end it’s hard to stay balanced 😅 In this video I did step ups going into a curtsy lunge. I did 4 sets of 12.
Hit your inner thighs as well as your glute medius, a smaller butt muscle that helps stabilise hips to help improve your posture
Curtsy lunges are a great variation for your Friday workout! They’re a glute-activation lunge! They help challenge your stability and work your muscles differently than your basic lunge. In addition to your booty, you’ll also feel it more on the inside and outside of your thighs (abductor and adductor muscles). •
#curtsylunges #lunge #functionalfitness #workoutoftheday #fitnessblog #tracytrainerla
Trying new things keeps my workouts fun. I hate lunges, but decided to try curtsy lunges. Definitely a work in progress. Leg days always have me sweating like crazy. 💀
Ps. Song is The Half by DJ Snake
Nothing new here 🤷🏽♀️ just good ol’ leg day
Thanks for being a good sport @desireethomason_
Save this finisher for your next leg day 💪🏽❤️💦
This was tooooo goood not to share 😍 promise you won't regret it (well maybe during but not after 🔥🙂)
500 lunges (400 weighted/100 body weight) and a weighted jump squat burn out. .
1. Walking lunges w weight (not recorded)
2. Drop step lunges w weight
3. Curtsy lunges w weight (50/50)
4. Lateral lunges w weight(50/50)
5. Alternating jump lunges w body weight
6. Weighted jump squats burn out .
Hope everyone’s having a good start to their week 🙏🏽❤️