Curtsy lunge slide with towel

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductors

How to do it

1. Begin by standing with your feet hip-width apart and place a towel under your right foot.
2. Slide your right foot behind and across your left leg, bending both knees to lower into a curtsy lunge. Your front knee should be aligned with your front ankle.
3. Push through your left heel to return to the starting position, sliding your right foot back to the original position.
4. Complete the desired number of repetitions on one side, then switch the towel to the other foot and repeat the movement with the opposite leg.

Form tips

• Perform the movement with control to maximize muscle activation and prevent injury.
• Ensure your front knee does not extend beyond your toes to protect your knees from strain.
• Focus on pushing through your heel as you return to the starting position to engage your glutes.
• Use a smooth surface to ensure the towel slides easily and reduces friction.