A dynamic balance and plyometric exercise that combines a curtsy lunge with an explosive jump, improving lower body strength, balance, and power through controlled lateral movements.
Stand with feet shoulder-width apart. Step your right foot behind and to the left of your left foot, performing a curtsy lunge. Explosively jump up from this position, switching legs in mid-air. Land with the opposite leg in the curtsy position and repeat.
Begin standing with feet shoulder-width apart, core engaged, and ready to perform the curtsy lunge.
Land in the opposite curtsy position with control, maintaining balance and proper form.
Step behind and across, explode upward, switch legs mid-air, land with control
Poor balance, not maintaining proper form, rushing the movement, poor landing
Add weight, increase jump height, perform more repetitions, or add resistance bands.
Remove the jump, perform static curtsy lunges, or reduce range of motion.
Stop if you experience pain in the knees, hips, or ankles. Maintain proper form to avoid injury. This exercise requires good balance and lower body strength.