Curtsy Lunge Series

Known as Curtsy Lunges in barre and Cross Lunges in functional formats, this Series works the lower body through a squat pattern on the transverse plane. The movement emphasizes both the quads and glutes while introducing rotation and balance.

It can stand alone or be layered with Glutes, Side Thigh, or Wide Squat work—and easily transitions into Cardio Bursts like Skaters or grapevine-inspired warm-ups.

💡 Framework Tip: This is your only true squat stance in the transverse plane—making it essential for three-plane programming. Rotational core work isn’t enough; you must include Curtsy or Cross Lunges to train the lower body across all planes of motion.