Curtsy lunge

Legseasyrepsno equipment

From standing, one leg steps diagonally back and across behind the other, like a curtsy, and both knees bend until the front thigh is about parallel and the back knee hovers just above the floor; then you push back to standing and alternate legs.

How to do it

1. Stand tall with the feet hip width apart, toes forward, hands joined palms together in front of the chest (prayer position), gaze forward.
2. Keep the left foot planted and step the right foot back and across behind the left leg at about 45 degrees, landing on the ball of the right foot (heel up) outside the left heel.
3. Bend both knees and lower until the front (left) thigh is about parallel to the floor and the back knee is 3-5 cm above the floor; front knee in line with the toes, torso upright, hips and chest still facing forward.
4. Push through the left heel to stand and bring the right foot back beside the left. Repeat crossing the left leg behind the right, alternating sides.

Muscles worked

Main: quads, glutes
Supporting: adductors, hamstrings, calves