CalisthenicsIn review

Curtsy Lunge

A reverse lunge that steps the back foot behind and across the front foot.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Lunge
Modality: Calisthenics
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Alternating
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Stand tall with the feet hip-width apart.

Do the rep

Step one foot back and across behind the other leg.
Bend both knees and lower until the front thigh is close to parallel to the floor.
Push through the front foot and return to the start. Change sides each rep.

What counts as a rep

A rep counts when the front thigh is close to parallel to the floor and you return to a full stand with the feet apart.

One rep steps one foot back and across, lowers until the front thigh is close to parallel to the floor, and ends after the back foot returns to a full stand; each side counts as one rep.

Breathing

Breathe in as you lower; exhale as you stand.

Cues

Hips face forward.
Front knee over the front foot.
Push through the front heel.

Common mistakes

Twisting the hips
What you seeThe hips turn to face the side as the foot steps across.
FixStep less far across and keep the hips square.
Square hips keep the load on the front leg and protect the knee.
Knee falling inward
What you seeThe knee moves inside the line of the foot.
FixPush the knee out so it stays over the toes.
A knee over the foot keeps the load on the hip and thigh muscles.

Stop the set if

Stop if you feel sharp pain in the knee or hip.
Stop if you lose balance.
End the set when you cannot return to the start under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence

Assisting

Hamstrings · moderate confidence
Adductors · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 4, written from the blueprint CSV row and the Wave 2 rules page of 2026-10-12. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the rules page; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_reverse_lunge, the closest Wave 1 record.
The CSV says bilateral. The legs take turns, so the record counts both sides together, as the Wave 1 walking lunge (rule 1).
Rule 2 gives one-leg squat rows single_leg and secondary_lower, as the Wave 1 lunges.
Skill tier beginner, failure cost moderate, as the Wave 1 lunges (rule 3).
The CSV says squat. The record uses the lunge pattern, as the Wave 1 lunges and ex_bulgarian_split_squat, so the web library groups it with them.
The optional box-step from the CSV is dropped; it does not fit the movement.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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