Curtsy Lunge
The lunge that hits the side de your glutes — stability, shape, and knee-friendly strength.
Glúteos (Medius), Cuádriceps, BalanceNone or MancuernasIntermedio
Preparación
- Stand tall, hands at chest or dumbbells at sides.
Cómo Hacerlo
- Step one leg BACK and ACROSS behind the other, like a curtsy.
- Lower until the front thigh nears parallel, torso tall.
- Drive through the front heel back to standing; switch sides.
Respiración
Inhale stepping back, exhale driving up.
Errores Comunes
- Twisting the hips with the step — shoulders and hips stay facing forward.
- Knee wobbling inward — slow down, shorten the step.
Consejo de Sam: Curtsy for the crown, drive for the glutes.
Cómo Programarlo
| Objetivo | Series | Repeticiones | Descanso |
|---|
| Fuerza | 3–5 | 4–6 | 2–3+ min |
| Músculo | 3–4 | 8–12 | 60–90 seg |
| Resistencia / Acondicionamiento | 2–3 | 15–20 | 30–45 seg |
Guía de técnica con fines educativos — no es consejo médico. Si eres nuevo entrenando o trabajas alrededor de una issue? Aplicar para entrenamiento and get a plan built for your body.