Managing lower body strength is necessary for older males, even more so if you play any sports that require bursts of strength. As we get older, we should continue exercising the glutes and hips in targeted ways so that we can move more freely and help prevent future injuries. The curtsy lunge is one exercise that could help to keep you ready for action. This movement tests your rotational mobility, balance, and strength. If you have been suffering with a lack of body strength and inactivity, these lunges could help you get back to where you want to be.
To begin, stand while keeping your feet about six inches apart from one another. Both your feet should be forward facing. Take one step back with either of your legs. Your foot will come straight back as if it were on train tracks, break the sagittal plane and cross your leg over behind your other foot. Lower your body into a lunge while bringing your back knee as close to the floor as possible. Keep your shoulders and hips as square as you can. After a fast beat, rise up to your starting position.
The curtsy lunge is an excellent move because you’ll work your glutes, in particular the glute medius muscle, which can help stabilize your hips while moving. It is a muscle that could be overlooked on days where you are working your legs with other movements. Also, you are working on rotational mobility and power, so your core is more engaged than with a normal reverse lunge.
The curtsy lunge becomes challenging in ways that aren’t present in other types of this exercise. First is managing balance when bringing your lunge leg backwards and crossing it over the track of the other foot. When I was younger, this was a simple move because I had a lot more rotational mobility in my younger years. Now I can’t cross my back leg over the tracks as far and easily as I could back then. With that being said, don’t be concerned about crossing it over as much as some of the younger guys at the gym.
While lowering into the curtsy lunge, your shin of the lead leg will more than likely tilt to the side a little due to rotation and keeping your balance. Start by grasping on to an anchor point to help keep your balance. If you have a hard time progressing, you could try to perform this movement with assistance. Foot stability and ankle mobility might also be difficult. If you are not used to doing the curtsy lunge, balance might be a problem that can put extra pressure on both of your ankles. Again, keep trying to progress up to the movement.
If you are able accomplish this, the curtsy lunge will be an excellent move to add to your arsenal.
Author: Blake Ambrose