Curtsy Slider Lunge

Instructions

1. Stand tall on one leg with the other foot on a slider, towel, or glider.

2. Keep most of your weight on the standing leg.

3. Begin sliding the moving leg out and around in a half-moon path.

4. Continue the arc so the moving leg travels behind your body.

5. Finish with the sliding leg behind and across the standing leg in a curtsy lunge position.

6. Bend the standing knee as you lower into the curtsy lunge.

7. Keep most of your weight through the standing leg.

8. Pause briefly at the bottom with control.

9. Pull the sliding leg back along the same curved path to return to the starting position.

10. Repeat for the desired number of reps, then switch sides.

Common Compensations

• Do not let the standing knee cave inward.

• Do not place too much weight into the sliding leg.

• Do not lean your chest too far forward.

• Do not rotate or twist the hips too much as the leg moves behind you.

• Do not rush the sliding motion.

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

Extra Info

• You should feel this mostly in the glutes, quads, and hip stabilizers of the standing leg.

• You may also feel the inner and outer hip muscles working to control the sliding motion.

• The movement should feel smooth and controlled.

• You should not feel sharp pain in the knee, hip, or low back.