Set-up:
Stand on the box with both feet.
Foot closest to the carriage stays on the box; place the other foot against the shoulder rest, toes down on the carriage, creating an X with the legs.
Standing foot turned out in external rotation.
Keep shoulders stacked over the hips.
Movement:
Inhale, lower into a curtsy lunge by bending the standing leg while pressing the carriage leg to straighten, maintaining turnout.
Exhale, press through the heel of the standing leg to rise back up with control.
Hold:
Isometric hold in the low curtsy lunge position.
Pulses:
Controlled lower and lift into the standing leg, keeping the torso stable.
Curtsy Scooter:
Keep the standing leg completely still and stable while bending and pressing the carriage leg in and out.
1B
3rd, 2nd
Floor box
Inhale lower, exhale rise.
Muscles Worked:
Glutes (Maximus & Medius).
Quadriceps & Hamstrings – supporting leg strength.
Adductors – inner thigh stabilisation and control.
Abductors – lateral hip stabilisation.
Core (Abs & Obliques) – maintain alignment and stability.
Calves – ankle stabilisation.
Muscles Mobilised:
Hip Flexors – trailing leg stretch.
Ball add extension overhead:
Hold a ball overhead to challenge balance, core, and shoulder stability.
Regression:
Range of Motion: Limit depth of the lunge to maintain control. Less external rotation in standing leg.
Progression:
Range of Motion: Sink deeper into the curtsy lunge.
Springs: Use fewer springs to increase instability and core engagement.
Modification:
Perform a normal box lunge instead of curtsy.
Arm Choreography:
Option to sweep the arms forward as you lower, and back as you rise. Alternatively, open to cactus arms and press overhead on the lower.
Add Curtsy Scooter:
Slide the carriage leg ind and back out before rising up.