How to Do Curtsy Lunges

Lunges are a great exercise for toning and strengthening your lower body including your leg and gluteal muscles. To keep your workout routine both effective and interesting, change some of your exercises. An alternative to the traditional lunge is the curtsy lunge, which tones your lower body. Use a step aerobics bench or another sturdy, elevated platform to give the lunge more impact.

Difficulty: Moderately Easy

Instructions

1. Stand behind your bench or platform with your feet comfortably together. Keep your shoulders pulled back, your chin up and your hips pulled in.

2. Turn your right foot out into a 45-degree angle as you step with your right foot onto the bench. At the same time, turn your left foot out, also in a 45-degree angle. You've now created a wide "curtsy" stance with one foot up on the bench and the other on the floor.

3. Bend your knees out to the sides and slowly move your body down into a lunge in the curtsy position. Come back up to standing and bring your right foot back to the floor. You can either meet your left foot in the center, or tap your right foot out to the side.

4. Repeat the curtsy lunge on your right leg, or alternate between left and right.

Tips & Warnings

• Add height to your platform to increase intensity to the exercise. If you're using a step aerobics bench, add risers underneath. You can also hold hand weights for an increased effect.
• Consult with your doctor before beginning this or any new exercise routine, especially if you've ever had knee problems. Failure to perform the exercise correctly could result in injury.

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