Curtsy Lunge

HipKneeHip StrengthKnee Strengthening
Written By David Song

CURTSY LUNGE

The Curtsy Lunge is a modification to the conventional lunge that introduces lateral movement. This change in direction will require more hip and knee stability, and will also increase the work demand on the hip abductor muscles.

Muscles Involved:

  • Quadriceps

  • Glutes (Gluteus Maximus, Gluteus Medius, Gluteus Minimus)

Related Conditions:

  • Strength and Conditioning

  • Hip Bursitis

  • Hip Impingement

  • Snapping Hip Syndrome

  • Patellar Tendinopathy

  • Patellofemoral Pain Syndrome

  • Runner’s Knee

  • Jumper’s Knee

  • Osgoode Schlatter’s Disease

  • Knocked Knees / Genu Valgum

  • Piriformis Syndrome

Related Exercises

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Dumbbell Foot Strap, Hip, Hip Extension, Hip Extensor, Hip Strengthening, Hamstrings, Semimembranosus, Semitendinosus, Gluteus Maximus, Biceps Femoris
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Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Anti-Shift Squat
Hip, Hip Abduction, Hip Abductor, Hip Adduction, Hip Adductor, Hip Stability, Squat, Squat Warm Up, Adductor Brevis, Adductor Magnus, Adductor Longus, Anterior Fibers Gluteus Medius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
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Wall Ball Squat Opener
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Wall Ball Squat Opener
Squat, Squat Warm Up, Hip Stability, Hip Isometric Exercise, Isometric, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius, Glute Strengthening, TFL, Tensor Fascia Latae
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Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
Stanky Leg
Hip External Rotation, Hip External Rotator, Hip Abduction, Hip Abductor, Glute Strengthening, Gluteus Maximus, Posterior Fibers Gluteus Medius, Glutes, Gluteus Medius, Inferior Gemellus, Superior Gemellus, Piriformis, Quadratus Femoris, Sartorius, Hip Strengthening, Hip
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Hip, Hip Flexibility, Hip Abductor, Hip Adduction, Hip Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, TFL Stretch, Glute Stretch, Tensor Fascia Latae, Lateral Fascial Line
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Lateral Shift Lift Off
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Lateral Shift Lift Off
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Hip Stability, Hip, Hip Isometric Exercise, Hip Abduction, Hip Abductor, Anterior Fibers Gluteus Medius, Glute Strengthening, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Posterior Fibers Gluteus Medius
Dynamic Incline Pigeon
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Dynamic Incline Pigeon
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Hip Extensor, Hip External Rotation, Hip Flexion, Hip Stretch, Hip Flexibility, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Posterior Fibers Gluteus Medius, Piriformis
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
Incline Pigeon Pose
Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Piriformis, Gluteus Medius, Hip External Rotation, Hip Extensor, Hip Extensor Stretch, Hip Flexibility, Hip, Hip Stretch
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PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
PNF Hip Abductor Stretch
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
Hip Abductor, Hip Adduction, Glutes, Glutes Stretch, Glute Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae
Supine Sacrum Block
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
Supine Sacrum Block
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
Hip Flexibility, Hip Flexor, Hip Flexor Stretch, Hip Flexors, Hip Extension, Hip Stretch, Iliopsoas, Psoas Major, Iliacus, Rectus Femoris, TFL, Tensor Fascia Latae, Pectineus
David Song
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