Curtsy Lunge to Lateral

Setup

Standing tall, engage your core and keep your chest upright. Shift your weight onto one leg if performing unilateral sets, or alternate as needed.

Curtsy Lunge

1. From standing, step one foot back and across behind your standing leg, as if performing a curtsy.

2. Lower your hips until your front thigh is roughly parallel to the floor, ensuring your front knee stays tracked over your toes.

3. Push through the front heel to return to the starting position.

Lateral Lunge

1. Immediately step the same foot out to the side into a wide stance.

2. Keep the non-working leg straight while bending the knee of the moving leg, pushing your hips back as if sitting into a chair.

3. Ensure your heels remain flat on the floor and your chest stays lifted.

4. Push off the outer foot to return to the center starting position.

Completion

Repeat the sequence, maintaining a controlled, steady tempo throughout.