Curtsey Squat to Retire

Setup

• Stand tall on your mat with feet hip-width apart.

• Engage your core and maintain a neutral spine. Reach both arms upward in a rounded overhead position.

The Curtsy

• Take a large step back and across behind your supporting leg.

• Lower your hips into a lunge position, ensuring your front knee stays tracked over your toes.

• Keep your chest and shoulders lifted throughout the movement.

Transition to Retire

• Push firmly through the front heel to stand back up.

• In one fluid motion, bring the back leg forward, bending the knee and placing the toes of that foot against the knee or calf of the standing leg (the retire position).

• Find your balance, holding the core tight and ensuring your hips remain level.

• Once stable, move back directly into the next repetition.