Curtsy Drop to Hop
ID: 473
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- Exercise Types:
- Lower Step, Dynamic
- Contraindications:
- Knee Problems
- Equipment:
- Floor Based, High Bands
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Avoid compensation patterns; if form breaks, address the limiting factor.
- 2. Control the step length on each rep — inconsistency loads unevenly.
- 3. Establish a stable base before adding any dynamic component.
Regression:
Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.
Progression:
Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.
Common Problems:
Hip hiking on the rear leg — cue level hips and engage the stance-leg glute.