Moves/zCurtsey Lunge & Kickbacks

zCurtsey Lunge & Kickbacks

ID: 227

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Exercise Types:
Lower Step, Aesthetic
Contraindications:
Knee Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the pelvis level — avoid hip hiking on the supporting side.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Back knee lowers with control — tap the floor gently, do not crash.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Add a loaded carry in the opposite hand to create an offset stability challenge.

Common Problems:

Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.