Moves/Pull-Down To Curtsy Lunge

Pull-Down To Curtsy Lunge

ID: 31

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Exercise Types:
Lower Step, Upper Pull
Contraindications:
Knee Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Front shin should remain as vertical as possible throughout.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. The standing leg stays engaged even when it is the recovery leg.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

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

Common Problems:

Torso collapsing forward — reinforce upright chest and a strong brace before the step.