Curtsy Squat
| Similar Pose Names: | Curtsy Lunge |
|---|---|
| Category: | Standing |
| Share on: |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Balance, Hip Opener, Standing, Stretch |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Hips, Knees, Psoas, Wrists & Arms |
| Chakras: | Base, Heart Centre, Sacral Centre, Solar Plexus Centre |
| Therapy: | Back Pain, Poor Posture, Sciatica |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
| Meridian Lines: | Stomach |
Stand with your feet shoulder-width apart. Arms by your sides. Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays proud. Stop lunging when your right thigh is parallel to the ground. Begin straightening your right leg, pushing up through your heel, and returning your left foot to the starting position. Repeat. Switch legs.
Strengthens thighs, hips, buttocks, and hamstrings.
A) Kick to the side. B) Bring the leg up in front of you with a bent knee and hold. C) Hold a single kettlebell in front of you at chest level. D) Hold one dumbbell in each hand.
Knee injury.
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Curtsy Squat Pose FAQs
How can I add this exercise to my next Yoga lesson plan?
Curtsy squats (a.ka. Curtsy Lunges) are ideal for leg or core themed Yoga lesson plans. You could add this exercise after a squat or lunge, to hit the leg and core muscles in a different way.
What are the teaching directions?
Stand with your feet shoulder-width apart. Arms by your sides. Putting your weight into your right foot, step back and around with your left foot — almost as if you’re curtsying — allowing your arms to come up in front of you to a comfortable position. Ensure that your chest stays proud. Stop lunging when your right thigh is parallel to the ground. Begin straightening your right leg, pushing up through your heel, and returning your left foot to the starting position. Repeat. Switch legs.
What key takeaways should I give my students for the Curtsy Squat?
Gaze: “Keep gaze stays directly ahead.”
Hips: “Keep your hips square with the rest of your body. If you twist your hips as you curtsy, you’ll lose the activation in your hips and glutes.”
Knee: “Do not let your knee fall over the toe line because this has the possibility to cause a knee injury. A good trick is to sit back in your hips to initiate the movement, preventing the knee from moving past the toe line.
Parallel: “Lower your thigh as close to parallel to the ground as it will go before returning to the start position.”
Upright Torso: “Keep your torso upright to activate your glutes. Be aware throughout the exercise that your chest remains upright.”
What are some variations of the Curtsy Squat that I can teach my students?
Kick
Step back and around for a Curtsy Lunge, but instead of returning your foot to the start position, kick it out to the side, dropping right back into the curtsy position.
Double Cross
Hold a dumbbell on your right shoulder with both hands. Step your right foot back and around for the Curtsy while at the same time bringing the weight down to your outside left thigh while extending your arms. Return to start.
Hold
Step back and around for a Curtsy Lunge. Bring the leg up in front of you with a bent knee and hold. Pause. Repeat.
Kettlebell
Hold a single kettlebell in front of you at chest level while doing a Curtsy Lunge.
Dumbbells
Hold one dumbbell in each hand (arms down by your sides) throughout the entire movement.
Barbell
Load a barbell onto your shoulders and do Curtsy Lunges.
