Start Position:

Begin standing with your feet hip-width apart, arms resting at your sides. Keep your posture tall with your shoulders relaxed, core engaged, and ribs anchored down.

Action:

• Step Back and Across:
• Exhale as you step one leg behind and across your body, lowering into a lunge position. Your back knee should hover just above the floor, and your front knee should remain aligned over your ankle.
• Keep your chest lifted and your hips square as you move. Focus on sending your hips down, not forward, while maintaining balance.
• Return to Start:
• Inhale as you press through your front heel to return to the starting position, bringing your back foot back in line with the front.
• Repeat:
• Alternate legs, performing the curtsy lunge on both sides, while maintaining control and form throughout the movement.

Purpose:

• Strengthens the legs, glutes, and core, with a focus on hip stability.
• Improves balance, coordination, and functional movement patterns.
• Encourages proper lower body alignment and posture.

Note of Precaution:

• Avoid letting your front knee extend past your toes during the lunge.
• Keep your chest lifted and avoid leaning forward as you step back.
• Perform the movement slowly and with control to ensure proper form and minimize strain.
• If you feel pain or discomfort, stop and consult a physical therapist.