I know I’m a day behind on my 7-day Get Moving Challenge, so I’m posting 2 exercises today! By Sunday, you’ll have 7 of my favorite body weight exercises that you can do anywhere to get moving and fit for summer! 🏻 Day 5: Curtsey Squats
My clients and class participants call these the “silent killers”. They look pretty and dainty, but they are a #bootyburner ! These are challenging on their own, or you can add weights for even more of a scorcher. Make sure to read the modifications below for how to regress the exercise, especially if you feel any pain in your knees.
Tones entire lower body
Provides single leg training to help correct muscle imbalances
Hits those GLUTES!! .
1️⃣Standing with your hands on your hips, take your right leg and step it behind your left, lowering your body into a curtsey. Your left foot should be pointed straight, and your right knee should be behind and diagonal to your left heel. Both left and right legs are bent 90 degrees. Keep all of your weight in your left heel. Chest should be tall and proud.
2️⃣Lift your right leg out of the lunge, and immediately return it back to its starting position as you lower into a squat.
3️⃣Stand up tall again, and take your left leg and lunge it behind your right leg in a curtsey motion. Left toes should be behind and diagonal to your right heel. Both legs should be bent 90 degrees.
4️⃣Return left foot to starting position, and lower into a squat again.
5️⃣That’s ONE repetition. Perform for 10 repetitions.
Recommended Frequency: Perform this exercise for 3 sets, 3 days a week (alternating days) and you’ll notice a change in your legs! Do in conjunction with other lower body, upper body, and core exercises for a full-body workout!
Modifications and Progressions:
1️⃣If the curtsey movement is uncomfortable, perform a reverse lunge instead.
2️⃣Increase to 15 repetitions
3️⃣Add weights (dumbbells or barbell) to the movement. If you can easily perform 10-15 repetitions with that weight, increase the weight.
Are you still on board with the 7-day challenge? I’d love to hear about it and how you do with these Curtsey Squats! - 56 minutes ago