Standing Side-Bend Curtsey
Strengthen your core & obliques with this combo move! Side bends meet curtseys for a targeted workout.
The Standing Side-Bend Curtsey mainly works the core, with help from the hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
Standing Side-Bend Curtsey Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Lower Back (quadratus lumborum)
Standing Side-Bend Curtsey Variations and Alternatives
How to do the Standing Side-Bend Curtsey
Starting Position:
Stand with your feet shoulder-width apart.
Engage your core by pulling your belly button towards your spine.
Place your hands behind your head, keeping your elbows wide.
Movement Instructions:
1. Side Bend:
Slowly lean to the right side, allowing your right elbow to come down towards your right hip.
Keep your hips stable and ensure you feel the stretch along your left side.
Return to the starting position.
Curtsey:
Step your right leg behind your left leg into a curtsey position, lowering your body slightly.
Ensure your front knee does not extend past your toes.
Stand back up and return to the starting position.
Repeat:
Alternate between the side bend and the curtsey on the left side.
Repeat the sequence for 10-15 repetitions on each side.
Tips:
Maintain a slow and controlled movement to avoid injury.
Focus on your breathing; inhale as you return to the center and exhale during each bend.
Keep your shoulders relaxed and away from your ears throughout the exercise.
Standing Side-Bend Curtsey FAQs
What muscles does the Standing Side-Bend Curtsey work?
The Standing Side-Bend Curtsey mainly works the core, with help from the hip abductors (outer thighs) and lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Standing Side-Bend Curtsey?
None. The Standing Side-Bend Curtsey is a bodyweight exercise, so you can do it anywhere.
What are some Standing Side-Bend Curtsey variations and alternatives?
Similar exercises include the 4-Corner Curtsy, Alternating Side-Step Bend, Alternating Side-Bend Side-Step Jump and Arm Cross-Over Curtsy.
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