Curtsy Lunge to Lateral Leap

Instructions

1. Stand tall with your feet about hip-width apart.

2. Keep a soft bend in your knees.

3. Push off one foot and leap sideways to the other side.

4. Land softly on the outside leg.

5. After you land, bring the other leg behind and across your body into a curtsy lunge.

6. Bend both knees as you lower into the curtsy position.

7. Keep most of your weight in the front leg.

8. Pause briefly to control the landing and lunge.

9. Push through the front leg to come back up.

10. Leap to the other side.

11. Land softly and bring the opposite leg behind you into a curtsy lunge.

12. Continue alternating sides.

Common Compensations

• Do not let the front knee cave inward.

• Do not let your chest collapse too far forward.

• Do not cross the back leg so far that you lose balance.

• Do not rush the transition from the leap into the lunge.

• Do not land stiff-legged.

Extra Info

• You should feel your glutes, quads, inner thighs, and calves working.

• You should feel a controlled side landing followed by a stable curtsy lunge.

• You should not feel sharp pain in the knees, hips, or ankles.