Curtsy pulses (right)

How to do it

1. Set upCurtsy lunge position with one leg crossed behind.
2. MovePulse a few centimetres up and down without standing up.
3. Watch forYour front knee rolling in. Push it out over your toes.

Easier or harder

Easier

Curtsy lunges: full reps.

Harder

Hold the bottom for the last ten seconds.

What it works

Muscles

Quads, Glutes & hamstrings

Position

Standing

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Air squats
• Squat pulses
• 3-second hold low squats
• Sumo squats
• Sumo squat pulses (3x)
• Sumo holds