Curtsy Lunge with Weighted Bar

by Keli Roberts

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The curtsy lunge or the transverse lunge is a fantastic way to train the lower body. These two progressions really work the inner and outer thigh as well as the hamstrings, quads, and glutes. Start with your hands on your hips standing tall. Cross one leg behind and squat down into a lunge and then come back up. Keep your hips square to the front as you cross the leg back. To add a further degree of difficulty, add rotation and an arm movement. Come down, rotate across, come up, and go to the other side. This way we bring the core into the picture, train the lower body, and we have a nice integrated, functional movement.

About the Presenter

Keli Roberts

Keli Roberts IDEA Author/Presenter

Keli Roberts is a specialized tier-three personal trainer at Equinox in Pasadena, California. She is a master trainer for Schwinn® Cycling and Glidingn, a Kettlebell® Concepts-sponsored athlete and is on the BOSU® development team. Keli is also known for her award-winning videos, books and training seminars. She is a spokesperson for ACE, a 2007 inductee to the National Fitness Hall of Fame and was awarded the 2003 IDEA Fitness Instructor of the Year Award.