Primary muscles: Quads, glutes, core
Secondary muscles: Hips, thighs
Equipment: No equipment
CURTSY LUNGE SIDE KICK INSTRUCTIONS
1. Stand with your feet hip-width apart, take a big step back with your right leg, crossing it behind the left, and lunge.
2. As you stand up, kick your right leg out to the side and up.
3. Repeat for the duration of the set and then switch sides.
PROPER FORM AND BREATHING PATTERN
Engage your core, open the chest, face front and keep your back straight. As you lunge, keep the front knee over the ankle, and keep the toes pointing in the same direction as the knees. Exhale as you stand back up and kick out to the side, and maintain your core tight.
EXERCISE BENEFITS
The curtsy lunge side kick is a move that engages and stimulates your lower body and improves balance. This exercise strengthens, tones and sculpts your quads, hamstrings, inner and outer thighs, glutes, hips, and core.
DEMONSTRATION
SETS AND REPS
Practice doing curtsy lunges and squat side kicks first. Once you’re comfortable with your form, advance to the curtsy lunge side kick, and do 2 or 3 sets of 10 to 12 repetitions on each side.
CALORIES BURNED
To calculate the number of calories burned doing the curtsy lunge side kick, enter your weight and the duration of the exercise:
RELATED LOWER BODY EXERCISES
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Front and back lunges
Pilates grasshopper
Frog bridge
Step up crossover
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