Moves/Pallof Curtsy

Pallof Curtsy

ID: 387

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Exercise Types:
Lower Step, Core Resist
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Hip flexor of the trailing leg should feel a stretch at the bottom.
  2. 2. Push the knee out on the descent to ensure it tracks over the toe.
  3. 3. Drive through the heel of the front foot to return to standing.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

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.