Primary muscles: Quads, glutes, shoulders, core
Secondary muscles: Upper back, chest, arms, hips, thighs
CURTSY LUNGE SIDE KICK RAISE INSTRUCTIONS
1. Stand with your feet hip-width apart and hold a dumbbell in your right hand.
2. Take a big step back with your left leg, cross it behind your right leg, and lunge.
3. As you stand up, kick your left leg out to the side and raise the dumbbell to shoulder height.
4. Repeat and then switch sides.
PROPER FORM AND BREATHING PATTERN
Engage your core, face forward, open your chest and keep your back straight. As you lunge, keep your front knee over your ankle, and keep your toes pointing in the same direction as your knees. Exhale as you stand up and, as you kick out to the side and raise the dumbbell, maintain your back aligned.
The curtsy lunge side kick raise is a compound movement that engages and stimulates the entire body. This exercise strengthens the muscles, boosts the metabolism and improves your balance and coordination.
SETS AND REPS
Practice doing curtsy lunges, squat side kicks and dumbbell lateral raises first. Once you’ve mastered those moves, progress to the curtsy lunge side kick raise, and add 2 or 3 sets of 10 to 12 repetitions to your full body or cardio workouts.
To calculate the number of calories burned doing the curtsy lunge side kick raise, enter your weight and the duration of the exercise: