Instructions:
- 1Start by standing upright with your feet shoulder-width apart.
- 2Step your right leg diagonally behind you and to the left, so your thighs cross, bending both knees as if you were curtsying.
- 3Return to the starting position and repeat the move on the opposite side.
- 4Do this movement in all four directions.
- 5Continue alternating between all corners for chosen set of reps
Tips:
- Maintain your body posture throughout the exercise.
- Keep your chest up and back straight.
- Exhale as you curtsy and inhale as you return to start position.
- Try to go as low as you can, without allowing your back knee to touch the floor.
4 Corners Curtsy: A Dynamic Plyometric Exercise
The 4 Corners Curtsy is an engaging plyometric exercise that effectively targets various muscle groups while enhancing coordination and balance. Utilizing only body weight, this exercise is accessible to individuals of all fitness levels and can be performed anywhere without the need for equipment.
To perform the 4 Corners Curtsy, begin in a standing position with your feet shoulder-width apart. From here, you'll step back into a curtsy lunge, making sure to alternate sides and effectively work both legs. The 'four corners' aspect refers to the movement pattern, which involves stepping to different angled positions, promoting stability and leg strength.
Benefits of the 4 Corners Curtsy
- Plyometric Training: This exercise incorporates explosive movements that improve power and agility.
- Full Lower Body Engagement: By targeting the glutes, quads, hamstrings, and calves, the 4 Corners Curtsy offers a comprehensive lower-body workout.
- Coordination and Balance: The varied angles help enhance your ability to stabilize and control movements during physical activities.
Instructions for the 4 Corners Curtsy
- Begin in a standing position with feet hip-width apart.
- Step your right leg back into a curtsy lunge while simultaneously extending your left arm forward for balance.
- Return to the starting position and repeat the movement by stepping back with your left leg.
- Continue alternating sides, ensuring your movements are controlled and fluid.
Tips for Success
- Focus on maintaining an upright posture throughout each repetition to engage your core effectively.
- Perform the exercise at a steady pace, emphasizing quality over quantity to prevent injury.
- Consider incorporating variations, such as adding a jump at the end of each curtsy for an added challenge.
Whether you refer to it as the Curtsy Lunge or simply enjoy the explosiveness of plyometric training, the 4 Corners Curtsy is a fantastic addition to any workout routine. It promotes not only physical strength but also coordination, making it a versatile exercise for everyone.