By Adriana Morrison
Photography: James Patrick Photography
Lunges are a phenomenal move to add to your exercise arsenal for strengthening every main muscle group in the lower body. Recruit the quads, glutes, and hamstring complex by incorporating this classic move that never goes out of style. The standard lunge is everyone’s go-to for shapely legs, but can the often overlooked curtsy lunge add a new dimension to filling out your yoga pants in all the right places?
The length of the lunge will determine which muscle groups are activated in the exercise. A short lunge will activate the quads whereas long lunges will recruit the glutes to fire.
STANDARD LUNGE
Targets the quads, glutes, and hamstrings. Length of lunge determines primary activated muscle group.
1. Stand shoulder-width distance apart, and step back with one foot whilst avoiding crossing the midline. Place the ball of the foot on the ground with the heel elevated.
2. Keeping your ribcage stacked over your hips, soften the back knee as the body performs a vertical drop into the lunge.
3. Bear down in your front heel on the rise to return to the starting position and switch legs.
CURTSY LUNGE
Targets the quads, glutes, and hamstrings with glutes being the primary activated muscle group.
1. Standing shoulder-width distance apart, one foot takes a diagonal step behind the body, placing the ball of the foot on the ground with the heel elevated.
2. Stationary leg bends as the upper body performs a vertical drop into the curtsy lunge. Ensure the core is activated.
3. Bear down into the front heel as you return to the starting position and switch legs.
Adriana Morrison is a fitness professional (NASM Certified Personal Trainer, Corrective Exercise Specialist, Fitness Nutrition Specialist) whose 20 years’ experience in the fitness field began with a 50 lb. weight loss. Founder of Synergized Fitness, an online health and wellness platform dedicated to working with women over 40, she is also a mom of four and special needs mom.
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